Gupta = Hidden, Padma = Lotus, Asana = Pose or Posture

In this pose, the feet and lotus position are hidden under the body, hence the name. The pose is helpful for migraines and has a positive effect on your entire spine. It is especially good for a rounded back and hip dislocation. The Hidden Lotus Pose is an intermediate level and requires practice. First, you have to master Padmasana before you can practice this Asana.

 

Steps

1. Sit in the sitting stithi pose and take a deep breath 2 times.
2. Perform Padmasana, Bend the right leg and place it over the left thigh and bend the left leg and place it over the right thigh. 
3. Lean forward and place the palms on the floor, raising the bottom. Stand on your knees.
4. Slowly lower down the abdomen onto the floor, stretch your neck and rest on the chin.
5. Make sure you don’t overstretch the body and perform yoga postures according to the level of flexibility.Bring the arms behind the back and place the palms together with the fingers pointing towards the head. Hold the pose for 10-15 seconds with normal breathing.
6. To come out of the pose, lift the upper body with the help of the arms and slowly push the torso back, until you sit on the hips. Open the legs with Lotus Pose (Padmasana) and relax the body before practicing again.
7. Repeat the same process with your alternate legs.

If you are having trouble with Lotus Pose (Padmasana) you can try the Hidden Lotus Pose with Ardha Padmasana (Half Lotus Pose)

Benefits of Gupta Padmasana (Hidden Lotus Pose)

1. Strengthens the spine, neck, arms, shoulders, and hips.
2. Open the chest and shoulders.
3. Improves the flexibility of the wrists, shoulders, ankles, knees, pelvis, and hips.
4. Stimulate the reproductive organs, digestive system, abdominal organs, and heart.
5. Enhances the function of the thyroid gland.
6. Calms the mind and body.
7. Reduces stress, anxiety and depression.