Adho Mukha Vrksasana – Yoga Handstand Pose
Adho Mukha Vrksasana it is derived from the combination of the Sanskrit words adho (downward), mukha (face), vrksa (tree), asana (posture or pose). The reason for the name Adho Mukha Vrksasana is, this pose resembles the position of the strongly rooted tree. It is called as Yoga Handstand pose or Tilted Tree Posein English.
It is one of the famous yoga pose. Which you can see often that, people posting the pictures of doing handstand pose in front of the Eiffel tower or at the top of the building’s edges or in front of a palm tree in Instagram, Facebook or any other social media. But it is bit difficult to do for beginners. Anyway, under the good yoga teacher’s proper guidance, one can do this pose easily in few days.
It is one of the advanced level Hatha styleyoga. This strengthens Wrist, arms and shoulders and balancing the entire body weight on hands.
The Preparatory Poses for Adho Mukha Vrksasana are Plank Pose, Uttanasana, Supta Virasana, Virasana, Adho Mukha Svanasana, Pincha Mayurasana, Tadasana and Bakasana. And the Follow-Up Poses are Pincha Mayurasana and Sirsasana
- Let’s start with doing this pose with the wall’s help
- Form the downward facing dog Pose about few inches away from the wall.
- Bring your legs closer to your upper body as much as you can
- Bringing the upper body over your wrists
- Bend the knees
- Slowly lift the legs
- Straighten the legs. Legs should be vertical to the floor
- Try to lift your legs, until it reaches the wall
- Make sure that your hands are straight
- Down your head and keep between the arms.
- Try to off the heels from the wall. And balance your body solely on your hands
- You need to engage your legs against the gravity.
- Stay this pose for 25 to 90 seconds depends up on your balance.
- Bring down legs one by one
- Slowly exit the pose.
- Strengthens the arms, shoulders and core muscles
- Improves the balance and body stability.
- It helps to relieving depression and reducing stress and anxiety
- Good stretches to the belly and stomach
- Helps to regulates the blood circulation in the whole body
Dos, Don’ts and Tips:
People with the following problem please avoid practising this pose, or practise under the expert’s supervisions and doctor’s advice.
- Back, shoulder, or neck injury
- Heart problems
- High blood pressure
Beginners can do this handstand pose at the wall. To do this asana, one should first overcome the fear of falling. So, it is advisable to do this pose at the wall in the beginning then progressively in the centre of the room.
Before attempting to do the AdhoMukhaVrksasana, One should develop the arm strength and the balance first.
Beginners can lift legs one by one, if you find it is difficult to lift both legs together.
AdhoMukhaVrksasanamust be done only on an empty stomach and the clean bowels. So, early in the morningis best time to practice this Pose.
Please avoidlearning this handstand pose when you arepregnant. If already you do know how to do this pose before you conceive, No problem at all, you can do this pose.