How to Do Handstand (Adho Mukha Vrksasana)

Introduction

The Handstand, known as Adho Mukha Vrksasana in Sanskrit, is an advanced inverted pose that challenges strength, balance, and focus. The name translates to “Downward-Facing Tree Pose,” with “Adho” meaning downward, “Mukha” meaning face, and “Vrksa” meaning tree. This powerful asana has roots in ancient yoga traditions and is also found in various forms of gymnastics and acrobatics. In yoga philosophy, inversions like Handstand are believed to reverse the flow of prana (life force) in the body, offering both physical and energetic benefits.

Step-by-Step Guide

1. Begin in Downward-Facing Dog pose, with your hands about 6 inches away from a wall.
2. Walk your feet closer to your hands, lifting your hips high.
3. Bend one knee and step that foot forward, keeping the other leg extended back.
4. Place your hands shoulder-width apart, fingers spread wide, with your weight evenly distributed.
5. Gaze at a point between your hands to maintain focus.
6. Lift your front leg, pushing off the ground with your back leg.
7. As your legs come together, engage your core and straighten both legs towards the ceiling.
8. Keep your arms straight and strong, pushing the floor away.
9. Engage your shoulder blades and broaden across your upper back.
10. Point your toes and keep your legs active and together.
11. Hold the pose for 5-10 seconds initially, gradually increasing duration with practice.
12. To come down, slowly lower one leg at a time back to Downward-Facing Dog.

Modifications and Variations

1. For beginners:
   • Practice kicking up against a wall for support.
   • Start with Half Handstand, where your feet rest on the wall in an L-shape.
   • Work on building strength with Dolphin Pose and forearm stands.
2. For intermediate practitioners:
   • Practice balancing without the wall, but have a spotter nearby.
   • Try scissoring your legs to find balance as you kick up.
3. For advanced yogis:
   • Experiment with variations like Scorpion Handstand or One-Handed Handstand.
   • Practice transitioning from other poses into Handstand, such as from Standing Split.

Benefits

1. Strengthens the arms, shoulders, and core muscles.
2. Improves balance and body awareness.
3. Builds confidence and overcomes fear.
4. Stimulates the lymphatic system, potentially boosting immunity.
5. May help relieve stress and mild depression by increasing blood flow to the brain.
6. Develops focus and concentration.
7. Can help improve posture and spinal alignment.

Cautions

1. Avoid this pose if you have high blood pressure, heart conditions, or glaucoma.
2. Those with neck or shoulder injuries should avoid or modify this pose.
3. Pregnant women should avoid inversions, especially in later stages of pregnancy.
4. If you have wrist issues, ensure proper warm-up and possibly use wrist supports.
5. Always practice Handstand near a wall or with a spotter until you’ve developed sufficient strength and balance.
6. Come out of the pose immediately if you experience any dizziness or discomfort.
7. It’s crucial to warm up properly and build the necessary strength before attempting full Handstand.

Remember, Handstand is an advanced pose that requires patience, consistent practice, and often, professional guidance. Don’t rush the process – focus on building the foundational strength and alignment before attempting the full pose. It’s not uncommon for practitioners to spend months or even years working towards a stable Handstand.