Asana Of The Month: Lotus Handstand (padma adho mukha vrksasana)

Lotus Handstand

If Lotus and Handstand are not challenging enough for you, try Lotus Handstand. Unlike Lotus pose, you cannot use your hands to bring your legs into Lotus.

This advanced pose combines the physical and mental benefits of Lotus and Handstand.

A partner can steady you while getting into the pose.

Caution: Inverted poses can increase eye pressure. Do not do this pose if you have glaucoma.

English Name: Lotus Handstand

Sanskrit Name: Padma Adho Mukha Vrksasana

Difficulty Level: 8

Start Position: Handstand


Step 1.

While in handstand, bend your legs into lotus and lower your knees so they are inline with your hips. Your hips and knees should be perpendicular to the floor.

Step 2.

Remain in the pose as long as it feel comfortable breathing normally.

Step 3.

To get out of the pose, return to handstand and slowly lower your legs to the floor.


Physical Benefits:

  • Strengthens arms and wrists
  • Strengthens back and core muscles
  • Improves circulation
  • Improves balance
  • Opens the hips
  • Increases knee & hip flexibility
  • Improves digestions

Mental Benefits

  • Calms & focuses the mind
  • Improves thinking
  • Increases focus
  • Relieves mild anxiety & depression


  • Heart conditions
  • Carpel tunnel syndrome
  • Glaucoma
  • Leg, arm, or back injury
  • High blood pressure