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Adho Mukha Vrksasana (Therapy)

अधो मुख वृक्षासन / Handstand

October 3, 2024

Table of Contents [Expand All]
Introduction to the Asana

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

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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