Urdhva Padmasana
Functional Ashtanga

Urdhva Padmasana

Upward Lotus
Hip External Rotation

Urdhva Padmasana (Upward Lotus)

Lotus position in shoulderstand, combining inversion with hip external rotation.

Key mobility requirements: hip external rotation, knee flexion, shoulder extension

FRC Mobility Protocols

These videos target hip external rotation for Urdhva Padmasana:

  1. Hip Joint External Rotation Passive Stretch
  2. Hip Joint External Rotation PAILS & RAILS
  3. Hip Joint External Rotation PNF
  4. Hip Joint External Rotation Passive Range Hold
  5. Hip Joint External Rotation Hovers
  6. Hip Joint External Rotation Lift Offs

Other Movements in Urdhva Padmasana

3 more
Knee Flexion Knee Flexion in Urdhva Padmasana
Shoulder Extension Shoulder Extension in Urdhva Padmasana
Spine Extension Spine Extension in Urdhva Padmasana
Urdhva Padmasana Study Guide →