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Utthita Padmasana

Utthita Padmasana is a major pose that is included in the Hatha Yoga literature. Also known as Tulasana, Balance Pose, Swing Pose, Dolasana, Tolasana, Scale Pose or Raised Lotus Pose, it can greatly improve the functioning of the digestive core of the body. When practiced regularly, it can also enhance the muscles and bones of the body.

Utthita Padmasana Utthita Padmasana


Steps of Utthita Padmasana

Follow the steps of this asana closely when you perform it.

  • First, sit on the floor or the mat in a cross-legged posture.
  • Keep your hips higher than the knees as this can help you to easily get into Lotus Pose.
  • To perform this asana, you must cross foot of both legs over thighs of other legs. This can help you to bring the heel of one foot in close connection to the hip joint crease.
  • Turn your feet’s sole up so that you can lengthen the leg effectively through the ankle.
  • Bring your other foot on another thigh in such a way that your heel can touch the hip joint. Make sure that the sole remains turned upwards.
  • Gently flex your feet while you make sure that both your ankles are pressed firmly down on the thighs.
  • Now place your both hands beside the hips while pressing your palms firmly on the ground. Lift your buttocks gently off the ground as you get ready.
  • Hold your body in this pose for around 30 to 60 seconds. After that, you can release the pose gently and come down.
  • Even though you do not necessarily need to repeat this pose with another leg up in Lotus Pose, it is important that you use alternate legs every time you perform this asana.

Preparatory Poses

These are the main preparatory poses that you need to practice while performing Utthita Padmasana.

  • Garudasana
  • Ardha Matsyendrasana
  • Janu Sirsasana
  • Virasana
  • Baddha Konasana
  • Padmasana

Follow up poses

Kukkutasana is the only follow up pose that is associated with the practice of Utthita Padmasana.

Tips for performing Utthita Padmasana

At the beginning stages, you may feel some discomfort and difficulty to get into this pose in the right manner. In such cases, you can perform Utthita Padmasana by first getting into the Ardha Padmasana pose. Make sure that you perform the asana under the close supervision of an experienced yoga teacher. A good way to master this asana is to first learn certain pranayama techniques since this can help to bring the breathing techniques to perfection. If the breathing pattern is wrong and the mind is at unrest, performing this asana can create wrong vibrations within the body which can be detrimental to physical and mental health.

It is important that you keep your stomach completely empty while you perform this asana. While you can practice this asana early in the morning or even during the evening, there should be at least 5 or 6 hours of gap between your last meal and the time that you perform this asana.

The science of Utthita Padmasana

Utthita Padmasana works as a strong and calm pose which can require some time on your part to get right. It is important that you free your mind of all thoughts and maintain inner quietness. You should also keep your breath constant at all times during the asana. As you develop the power to slowly lift your body, you can also establish a complete balance between body, mind and spirit.

Benefits of Utthita Padmasana

These are the main benefits of performing Utthita Padmasana on a regular basis.

  • This asana helps to stretch the leg muscles and the outer hips.
  • It is one of the best asanas for toning and stretching the abdominal muscles.
  • Utthita Padmasana helps to boost the core functionality of the body.
  • Practicing Utthita Padmasana on a regular basis can help to remove stress and anxiety and bring mental peace.
  • It can greatly improve the functioning of the digestive system of the body.
  • This asana works powerfully to develop a strong sense of balance along with a keen awareness of the body.
  • Practicing the Utthita Padmasana pose with uddiyana bandha and mula bandha can help in building determination and confidence.
  • The asana can strengthen the muscles in the upper shoulder and the hands.
  • It activates Swadhisthana, Muladhara and Manipura chakra and removes toxins from the body.
  • It can bring a strong sense of groundedness.
  • Utthita Padmasana can promote and regulate blood circulation in the hands, elbow, chest and shoulders.
  • It can strengthen the heart and lungs.
  • The asana can help in removing belly fat in an effective manner.
  • It can also boost the efficiency of the urinary bladder.

Precautions and contraindications associated with Utthita Padmasana

Here are some major points of caution that you need to keep in mind when you are looking to do this asana.

  • If you have a shoulder or wrist injury, you must not perform this asana.
  • It is also better to avoid this asana in case you are suffering from any kind of knee or ankle injuries.
  • People having tight hips or thighs should not perform Utthita Padmasana.
  • Do not perform this asana if you have anxiety disorder or insomnia.

Now that you have developed your knowledge and understanding about Utthita Padmasana, go ahead and start practicing this asana on a regular basis.

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