Lotus Lift – Kyle Gray

Kyle Gray guides us through Lotus Lift that will help to develop strength and awareness both physically and mentally.

Benefits of Lotus Lift

Also known as ‘uplutihih’ (upward rooting) within the Ashtanga lineage, the Lotus Lift up is a powerful pose that allows you to develop awareness and strength both physically and mentally. Although this pose may seem advanced for many, traditionally it was taught to all beginners as an opportunity to put the body through one final challenging pose before going into a deep Savasana. The Lotus Lift allows you to bring strength to your arms, hips and of course your core.

Common Mistakes

Often many people force themselves into Lotus far too soon. Lotus is a pose that requires a great deal of openness and awareness – if you are forcing into Lotus or not entering with comfort, take your time, there is no rush. Let this pose be a great teacher that yoga is not a destination but a journey – it’s not a space to punish your body and joints but more a place to honour all of it. Don’t let the practice be about the pose but more how you feel while you’re doing it – that’s the key.

Lotus Lift Kyle Gray


  • Practice lifting up even if you’re not in Lotus. The use of blocks can help you get that extra height to get your feet off the floor.
  • Let the hands be forward of the hips. Feel for leaning forward first to gain momentum. Get that feeling you would in Chaturanga of hugging everything into the midline.
  • Switch on your Warrior Mind – that part of you that has the capacity to overcome challenges and fear. Anything is possible with effort, focus and dedication. My affirmation is: “I defy gravity”.


Firstly, unlock your jaw. Many people do this pose with their mouth and that’s the one thing that doesn’t need to work. Lick your lips and relax your jaw and teeth – it feels better and you won’t look constipated. If your heart rate is high – let it come to balance before entering so that you can enjoy the benefits of this pose with grace and with a smile. If you feel the shoulders hunching, which is natural (mine do a little), work into drawing them down as you would in Downward Dog and bring more energy into the triceps by pushing down with the fingerpads. Feel for drawing in the core and lifting the knees upwards as if you’re drawing them into the chest to stimulate your abdominal area. This pose is about quality not quantity, so if you need to come down and go back up to get to 10 breaths you haven’t failed. Sometimes we have to fall in order to rise!

Kyle Gray is an angel expert, author and yogi who has a passion for wellness of body, mind and spirit. His book ‘Light Warrior’ (Hay House) is available now (kylegray.co.uk)

Find more Man on the Mat poses here.

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