How TO Do A Handstand Pose (Adho Mukha Vrksasana)

How TO Do A Handstand Pose (Adho Mukha Vrksasana)

Handstand Pose or Adho Mukha Vrksasana

Handstand Yoga Pose or Adho Mukha Vrksasana is the inverted vertical position with the balance on the hands by which one can support the body in the stable. In this pose, the arms are straight with the fully extended legs along with the hands apart from each other with the width of your shoulder and legs are joined together.


Tips of Handstand Pose – How To DO a Perfect Handstand

The three important tips to be kept in mind while going for a handstand pose are:-

Handstand Tips for Beginners

Before going for Handstand Pose in Yoga, make sure to have a safer exit plan. Don’t try this pose in the middle of the room in the early stages of learning. Moreover, one can choose the place where it is close enough to land your feet on the wall in case of any mistake during balancing. Also one can try practicing the Adho Mukha Vrksasana with the shorter edge of the yoga mat.

Strategies for getting into Handstand

For practicing the handstand pose away from the wall, starts with the solid foundation and kick up your confidence to enhance the chances of balancing. Always keep in mind the basics of the handstand pose. The two most popular ways to start your handstand pose depends mainly on the preferences and individual body. The two main strategies are as follows:-

Open Hips, One Knee Bent

Begin with a short downward facing dog. Line up your wrist parallel to the mat’s front side. Spread your fingers lightly and apart with a small space between them. Move your thumb towards your fingers as if you are clawing your mat. Ground through the mounds between thumbs and index fingers.

Both Legs Straight, Closed Hips

Like the first one, start this with a short downward facing dog. Also, step one foot forward so that you can maintain a gap of about 12 inches between your hands and foot. After lifting your beg leg in the upward direction, try to bring your shoulders directly over of the creases of the wrist. Keep your hips relatively square so that your hips face towards the floor.


The Art of Balancing

To balance yourself, don’t bring your legs together right away. If you try to bring legs together very soon, the frequent downfall can occur. With the legs apart, one can get more room for the proper weight distribution and finding the center.

Downward Dog to Handstand

Step 1: Place your hand on the ground and face towards the wall. Make your legs straight in the downward facing dog pose. Splitting the legs wider than “L” Shape and bringing top legs forward will help in balancing. Lowering the front leg too much can flip your over into Urdhva Dhanurasana.

Step 2: Press into the hands and slightly ease off the bottom foot. Now lift your top heel towards the ceiling and then after brings the bottom heel in order to meet it. For support and proper alignment, one can use the wall too.

Step 3: During your handstand pose, try to press the floor down and try to lift yourself up towards the ceiling through your legs and pit of your belly. Sinking into the wrists and shoulders can put immense pressure on your joints which in turn weakens them.


Half Handstand to Handstand

Step 1: Keep your back on the wall and walk your hands for the downward-facing dog pose. Place your heels one or two-inch away from the wall. Walk both feet up the wall by pressing your palms. Try pressing both the bottoms of the feet into the wall forging your body in the “L” shape.

Step 2: As you walk your feet up on the wall, try walking your hands towards the wall too

Step 3: This results in the handstand position with your hands placed just inches away from the wall. In this position top of your feet press the wall.


Health Benefits of Handstand Pose

  • It Relieves Stress
  • It helps in Increasing Concentration and Focuses
  • Strengthen Your Upper Body
  • It helps in decreasing the Fluid Build-Up in the Ankles, Legs, and Feet
  • Strengthen Core Muscles of the body
  • Enhances the flow of blood to the Eyes
  • Improves Digestion
  • Increased Grip Strength
  • It provides strength to the Arms and Shoulders
  • Increases Blood Flow to the Head And Scalp
  • Increases Musculoskeletal Health
  • It helps to flush out the Adrenal Glands
  • It helps in stimulating the Lymphatic System


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