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“Adho” means downward
“Mukha” means face
“Vrksa” means tree
“Asana” means pose
Handstand pose requires strength, balance, and practice. It’s important to warm up properly and build up your strength gradually before attempting this advanced pose. Practicing against a wall or with a spotter can also be helpful for beginners
Benefits
Strengthens the shoulders, arms, and wrists
Stretches the belly and the chest
Improves sense of balance
Calms the brain and helps relieve stress and mild depression
Third Eye Chakra
(Ajna Chakra)
Self-Reflection Identity, Intuition, and Clarity of Sight.
“I See Clarity.”
Steps
1. Stand in Mountain – Tadasana. Bend forward and place the palms on the floor shoulder-width apart about a foot away from the wall. Keep the arm fully stretched.
2. Bring the legs back, and bend your right foot forward coming in a runner’s stance. Suck in your lower abs.
3. Inhale, press the bent leg onto the floor, and swing the legs up against the wall (remember not to put the hands very far from the wall, it will make your back arch more and then it might be difficult to balance). Keep your head up, straighten your legs and point your toes, keep your abdominal muscles sucked in, thighs and hip muscles tight, and the hands completely straight. Stay in the posture for a few seconds and then gradually increase the time.
4. After a few weeks of practice try to take your feet away from the wall and balance. After you gain more confidence and strength try a free handstand in the middle of the room with a partner standing nearby to support you and stop the fall.
Cautions
Pre-existing Conditions: If you have any medical conditions such as high blood pressure, heart problems, or issues with your neck, spine, wrists, or shoulders, it’s essential to consult with a healthcare professional before attempting handstands.
Injuries: If you have a history of injuries, particularly in the wrists, shoulders, or spine, approach handstands with caution. Seek guidance from a qualified yoga instructor to ensure your practice is safe and modified accordingly.
Building Strength: Handstands require considerable upper body strength, especially in the shoulders, arms, and core. Make sure you have built sufficient strength through regular yoga practice and strength training exercises before attempting handstands.
Proper Warm-up: Always warm up your wrists, shoulders, and core before attempting handstands. Include wrist stretches, shoulder rotations, and core activation exercises in your warm-up routine to reduce the risk of injury.
Body Awareness: Develop a strong sense of body awareness to maintain proper alignment during the pose. Misalignment can lead to strain on the wrists, shoulders, and neck.
Use of Props: Consider using props like a wall or a spotter when learning handstands. A wall can provide support and help you build confidence as you work on your balance and alignment.
Progress Gradually: Don’t rush the process. Progress gradually and listen to your body. Avoid attempting advanced variations until you have mastered the basic handstand and built sufficient strength and stability.
Rest and Recovery: Handstand practice can be physically demanding. Allow your body enough time to rest and recover between sessions to prevent overuse injuries.
Breathing: Maintain steady and controlled breathing throughout the pose. Holding your breath can increase tension and make it harder to balance.
Mindful Practice: Practicing mindfulness is crucial. Stay focused on your alignment, balance, and breath. Avoid distractions to minimize the risk of accidents.
Professional Guidance: If you’re new to handstands or have any concerns, seek guidance from a qualified yoga instructor. They can provide personalized feedback and corrections to ensure your practice is safe and effective.
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Master Trainer
Nancy M.Sc, ERYT-500
I love connecting with great yogis. Being inspired by the teachings of renowned yogis, my passion for sharing the teachings of ancient science within modern practice is absolutely stunning.
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