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Handstand (Downward-Facing Tree) Pose
Also Known as Adho Mukha Vrksasana
About the Handstand (Downward-Facing Tree) Pose / Adho Mukha Vrksasana
This is an inverted type of asana. It is a slightly difficult pose to perform.
Benefits of the pose
Performing handstand (downward-facing tree) pose has the following benefits:
* The pose helps you in strengthening your wrists, arms, and shoulders.
* The pose allows you to stretch the muscles of the abdominal region.
* The pose helps you in improving your sense of balance
* The pose also helps you in calming your brain down.
Apart from the above benefits, the pose has also found application in the therapeutic treatment of the Mild depression.
How to do Handstand/Downward-Facing Tree Pose (Adho Mukha Vrksasana)?
Step 1: Bring your body into the Downward Facing Dog position.
Step 2: ensure that your hands and wrists are positioned firmly to support your body's weight.
Step 3: Walk 2 or 3 steps towards your hands. Bend your knees towards your arms.
Step 4: In order to lift your legs off the floor kick one foot up, followed by the other.
Step 5: When on top, bring both your legs together.
Step 6: Push into the floor with your arms to raise your body fully.
Step 7: Stay in the pose for about 10 to 15 seconds.
More about the pose
A word of caution! The pose is not to be performed if you are suffering from any of the following ailments/injuries:
* Back injury
* Headache
* High blood pressure
* Heart problem
* Menstruation
* Neck injury
* Shoulder injury
Note: Women yoga practitioners who have enough experience can continue to do this pose even during the latter phase of their pregnancy. However, women who want to start doing this pose after becoming pregnant are strictly advised against doing so.
Tips for beginners
Balancing the weight of the body on arms is sometimes difficult to achieve for yoga practitioners; their arms tend to sway outwards. They can avoid this by looping a strap over the upper portion of their arm.
Use of PropsWhile performing the pose it may be the case that your head needs support. Even otherwise a supported head allows you to stay in the pose for some more time than the usual. Get this support by placing a block on the floor followed by two-three folded blankets. The number of blankets that you need might vary according to the length of your arms. Once you have the support in place, only touch the top of your head on to this support (and do not allow your head to rest on it).
Preparatory Poses
* Downward Facing Dog or Adho Mukha Svanasana
* Crane Pose or Bakasana
* Plank Pose or Vasisthasana
* Reclining Hero Pose or Supta Virasana
* Mountain Pose or Tadasana
* Forward Bending Yoga Uttanasana
* Hero Pose or Virasana
Follow-Up Poses
* Headstand or Sirsasana
* Bent Arm Balance and Peacock Feather Pose or Pincha Mayurasana
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