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Handstand | Adho Mukha Vrksasana
This wildly popular inversion is coveted for a reason: it's one of most challenging and impressive poses in the practice. Although this pose requires full body strength, there is an emphasis on the upper body to support the body's load bearing weight. You will also need properly warmed up and strong wrists to perform a handstand.
Before you attempt this pose, make sure you've built enough upper body and core strength. For example, you should be able to comfortably hold a downward dog, chaturanga, or dolphin for a couple of minutes. Crow or crane pose is another great prep pose for handstand. Additionally, it's helpful to master headstand first to get the familiarity of being inverted with more body touch points on the ground. Another great way to work your way into this pose is with the use of the wall or yoga wheel for support. Flexibility and strength in the legs are also quite useful for hopping up to get upside down.
Sanskrit: Adho Mukha Vrksasana
Drishti: Right above fingertips level, between the hands
Counterpose: child's pose
Materials
- Yoga mat
- Wall for support
Instructions
- Start in mountain pose with your feet about hip-width apart. Face a wall for support, about a foot away or closer from where your hands will be positioned on the ground. Make sure the wall is clear with no hanging decorations or anything that can fall. Your wrists should be properly warmed up.
- Lift your arms and start to tilt forward, leading with your dominant foot.
- Lower your head and arms down, placing the hands on the ground, about 12 inches ahead of your your leading foot. Lift up your back leg, keeping it straight. Bend your leading knee slightly and use it as a spring to make small hops. Practice making small hops first and then work your way up to lifting higher and higher. Lead with your hips rather than legs. Engage the core as you kick up.
- Keep your arms solid and straight and use a fluid motion to maintain stability and balance. Maintain a hollow body position to leverage your core strength.
- As your legs rise up during your hops, straighten them along with your torso. Keep your drishti in between the hands, just right above fingertips level. Keep your movements controlled and avoid hitting the wall too hard. Simply allow the wall to support you as build strength and balance on your own.
- Keep practicing and move farther and farther away from the wall as you build strength and confidence.
- To release, split your legs and lower your dominant leg first. Rest in child's pose for a moment and slowly rise up.
Notes
Modification: For more challenge, create shapes with your legs such as stag, splits, or bow and arrow.
Preparatory poses: downward facing dog, chaturanga, dolphin, headstand, crow, crane
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