Lotus Legs in Headstand

"Lotus Legs in Headstand" is a yoga variation where the practitioner assumes the traditional headstand pose (Sirsasana) with the legs crossed in Lotus position (Padmasana). Here's a detailed breakdown:

Etymology: The name "Lotus Legs in Headstand" essentially describes the pose itself. "Lotus" refers to the cross-legged position often seen in meditation and yoga, resembling the folded petals of a lotus flower. "Headstand" denotes the inverted posture where the body is balanced on the head.

Benefits:

Strengthens the core muscles.
Improves balance and concentration.
Increases blood flow to the brain, improving cognitive function.
Stretches the hips and groin area.
Enhances overall body awareness.

Contraindications:

Neck injuries or cervical spine issues.
High blood pressure.
Menstruation (for some practitioners).
Glaucoma or detached retina.
Recent or chronic injuries to the shoulders or arms.

Alignment Tips:

Engage the core muscles to maintain stability.
Keep the shoulders away from the ears and broaden across the collarbones.
Maintain a straight line from the crown of the head through the spine to the tailbone.
Press firmly through the forearms and palms to support the weight of the body.
Ensure the neck remains in a neutral position, neither craning nor compressed.

Therapeutics:

Can help alleviate mild depression and anxiety.
May aid digestion and relieve symptoms of indigestion.
Improves focus and mental clarity.

How to do it:

Begin in a kneeling position with the hands interlaced, forming a triangle on the mat.
Place the crown of the head onto the mat within the triangle, ensuring that the back of the head is cradled by the hands.
Lift the hips up, walking the feet closer to the head until the hips are stacked above the shoulders.
Carefully lift one leg at a time into Lotus position, crossing the ankles over the thighs.
Once both legs are in Lotus, engage the core and slowly extend the legs upwards, coming into the full headstand position.
Hold the pose for several breaths, then carefully lower the legs and release the Lotus position before lowering the hips back down.

Modifications:

Practice with the support of a wall for stability.
Keep the legs uncrossed if Lotus position is inaccessible.
Use a yoga block or bolster under the head for extra support.

Props:

Yoga mat
Yoga block or bolster (optional)

Misalignments:

Sinking into the shoulders, causing strain.
Arching or rounding the back excessively.
Holding the breath or shallow breathing.
Allowing the head to bear too much weight, risking neck strain.

Assisting:

A yoga instructor or experienced practitioner can provide hands-on adjustments to ensure proper alignment.
Verbal cues and visual demonstrations can also be helpful for alignment.

Prep Poses:

Dolphin pose (Ardha Pincha Mayurasana)
Downward Facing Dog (Adho Mukha Svanasana)
Wide-Legged Forward Fold (Prasarita Padottanasana)

Follow Up Poses:

Child's pose (Balasana)
Corpse pose (Savasana)
Seated meditation or pranayama practice