The name is derived from the Sanskrit adho, meaning “downward,” mukha, meaning “facing,” and vrksasana, meaning “tree pose.”
Table of Contents [Expand All]
Introduction to the Asana
Benefits
- Stimulates adrenal glands and cardiovascular system
- Strengthen the shoulders, arms & abdominal muscles
- It increases bone density & reducing the risk of osteoporosis
- Ideal remedy for stress and mild depression
Ailments Tackled
- Reduces stress and calms the mind
- Reverse the blood flow in the brain
- Alleviates symptoms of depression
- Strengthens the core muscles
- Enhances lung capacity and respiratory function
Steps to perform the Asana: Adho Mukha Vrksasana (Therapy)
- 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.
Key Alignment Points
- 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
Common Misalignments / (Mistakes)
- 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
Contraindication / Cautions
- 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
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