Upward Facing Lotus

Begin in Shoulderstand (Sarvangasana) with both legs straight and hands supporting the back. Bend left leg away from body by extending at hip, then fold right leg into place (take one hand away from back to assist if necessary). Once right leg is in position, bring left leg into Lotus, switching hands if necessary to work legs into Lotus. Flex at hip to bring thigh bones parallel to floor. One at a time, take hands to knees and push arms straight. Create stability by pressing knees into hands and hands into knees. Lift sitting bones and engage Mula Bandha and Uddiyana Bandha. Avoid rounding your back as you draw scapula together and down by imagining you're "squeezing a walnut" between your shoulderblades.

Stretches hips, back of body and groins. Balance. Engage core.

Cross legs (Sukhasana) instead of Lotus.

If you feel pressure on back of neck or C7 vertebrae, exit.

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