Adho Mukha Vrksasana (Therapy)

The name is derived from the Sanskrit adho, meaning “downward,” mukha, meaning “facing,” and vrksasana, meaning “tree pose.”

• Stand on the mat.

• Place a bolster against a wall. The bolster should be positioned vertically at the base of the wall.

• Ensure you have enough space to practice and that the bolster is securely in place.

• Come to a kneeling position in front of the wall, facing it.

• Place your hands shoulder-width apart on the mat, about 6-12 inches away from the wall.

• Spread your fingers wide and press firmly into the mat.

• Come onto your forearms and lift your hips up into Dolphin Pose.

• Walk your feet closer to your elbows, bringing your hips over your shoulders.

• Lift one leg towards the ceiling, keeping it straight and strong.

• Engage your core and prepare to kick up into Handstand.

• Kick your lifted leg up towards the wall, using a small hop with your grounded foot to lift your other leg off the ground.

• Use the bolster as a reference point to keep your body aligned and prevent over-arching your back.

• Actively press through your hands and extend your shoulders away from your ears.

• Engage your core to maintain a straight line from your hands to your feet.

• Once you are up, let your feet touch the wall gently for support.

• Use the wall to help you find balance and alignment. The bolster will support your lower back and prevent excessive arching.

• Once stable, you can experiment with lifting one foot off the wall and then the other, engaging your core and legs to find balance.

• Keep your legs straight and active, either together or slightly apart.

• Breathe deeply and steadily, maintaining your alignment.

• Hold the pose for a few breaths or as long as comfortable.

• To come down, gently lower one leg at a time back to the mat.

• Rest in Child’s Pose (Balasana) or a seated position to recover.

• Gradually come up by raising the hands up & slowly release them beside the body.

• Place your hands shoulder-width apart

• Keep your wrists directly under your shoulders

• Fully extend your shoulders, pushing them away from your ears

• Engage your core muscles to maintain a neutral spine

• Keep your legs straight and active

• Maintain a neutral neck position

• The lower back is excessively arched, leading to a banana-shaped handstand

• The shoulders are not fully extended, causing the body to lean forward or collapse

• The elbows are bent, causing instability in the pose

• The hands are placed too close together or too far apart, affecting balance and alignment

• The head is hanging down or lifting, causing misalignment in the neck and spine

• Avoid in case of Shoulder, Wrist, or Elbow Injuries

• Avoid in high blood pressure

• Avoid in case of glaucoma or retinal issues

• Avoid during Pregnancy

• Avoid in osteoporosis or having low bone density