Yoga Poses : Elevated Lotus Posture (Utthita Padmasana)

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Basic Facts about the Yoga Posture (Asana)

The Elevated Lotus Posture (whose original Indian name is Utthita Padmasana) in Yoga is very suitable for strengthening the muscles and joints (especially wrists) of the arms.

Note that Utthita means Elevated, whereas Padma means Lotus. The posture gets its name because the entire body form (resembling a Lotus) is lifted above the ground level using both hands. The Elevated Lotus Posture is obviously a variation of the Lotus Posture (Padmasana).

Stepwise Technique

1. Sit on the ground with your head and spine erect. Extend your legs forward such that your knees and heels are placed together. With the help of your hands, place your right foot on the left thigh and then your left foot on the right thigh. See the Lotus Posture (Padmasana) for more details.
2. Place your palms on the ground next to your hips. Gradually and smoothly raise your body above ground level so that your entire body weight rests on the palms of your hands.
3. Remain in this final posture till you can hold your breath in the lungs or your breakpoint*. Lower your body and simultaneously exhale.

Tips and Comments

1. Step 1 may be alternatively performed by placing first your left foot on the right thigh and then your right foot on the left thigh. This periodic exchange of feet ensures that both legs are built uniformly.
2. This yoga posture can be performed only after gaining mastery over the Lotus Posture (Padmasana). It is harder to perform than the Lotus Posture (Padmasana) because it involves balancing the whole body weight on just the two hands and wrists.
3. In the early stages, you may feel a trembling sensation in the hands. But by practicing this yoga posture regularly, you can overcome this weakness.
4. *Breakpoint is the time upto which you can comfortably remain in a yoga posture. It varies from individual to individual depending on one's fitness, age and will power.

Potential Benefits of the Yoga Posture (Asana)

1. The Elevated Lotus Posture (Utthita Padmasana) provides adequate exercise to various muscles (biceps, triceps, and brachioradialis) of the arms. It also helps strengthen all the joints (wrists, elbows, and shoulders) present in the arms.
2. The posture strengthens the muscles of the abdominal organs and helps in improving the intestinal system. Hence, it assists in treating digestive disorders.

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