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Also known as: Padma Bakasana.

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Technique

  1. From downward facing dog, find a tripod headstand position.
  2. Once in the headstand, cross the legs in lotus.
  3. Lower the legs down behind your arms
  4. Shift the weight back and lift the head off the floor.
  5. Straighten the arms.
  6. To exit, lower the head. Lift the legs up to tripod headstand.
  7. Pike the legs and jump back to Bottom pushup hold.

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Form tips

  • When lowering the legs, flex the spine to land as high as possible on the arms.
  • Keep the spine rounded during the pose.
  • Planche the arms to keep them straight.

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Muscles

Strength

Primary

  • Back
  • Serratus anterior
  • Shoulders

Secondary

  • Chest
  • Forearms
Flexibility

Secondary

  • Glutes
  • Pelvis
  • Hamstrings
  • Lower trapezius
  • Serratus anterior
  • Anterior deltoid
  • Middle deltoid

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Other disciplines
Joint movements
Shoulderprotractionflexion upward
Wristflexion
trains stretches

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Regressions

e02q

Crane pose

Intermediate
e0xk

Lotus

Intermediate
e18v

Rooster Pose

Advanced
e0v7

Lotus fish pose

Intermediate
e19g

Lotus V-sit

Advanced
e18w

Lotus L-sit

Intermediate
e0xl

Half lotus

Novice
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