Adho Mukha Vrksasana — Handstand

Adho Mukha Vrksasana — Handstand (अधोमुखवृक्षासन)

Adho Mukha Vrksasana, from the Sanskrit adho mukha (face downward) and vrksa (tree), is literally the inverted tree — the handstand. Considered the queen of inversions, this pose demands strength, shoulder mobility, core engagement and courage. It offers a radically different perspective on the world and on oneself.

Therapeutic Benefits

• Total upper body strengthening — shoulders, arms, wrists and core work in complete synergy.
• Balance improvement — constant micro-adjustments refine proprioception.
• Circulatory stimulation — inversion promotes venous return and brain irrigation.
• Mental breakthrough — overcoming inversion fear builds self-confidence.

Step-by-Step Instructions

Step 1 — Facing Wall

Place hands arm-length from wall, shoulder-width, fingers spread. Step one foot forward.

Step 2 — Kick-up

With back leg, kick upward. Front leg follows. Aim heels for wall initially.

Step 3 — Alignment

Wrists under shoulders, shoulders over hips, hips over ankles. Push floor away. Firmly engage core.

Step 4 — Freestanding

Progressively move feet from wall. Use fingers to correct forward, palms to correct backward.

Breathing and Duration

10 to 30 seconds initially, progress toward 1 minute. Breathing stays calm and steady.

Contraindications

• Uncontrolled hypertension
• Wrist, shoulder or neck injury
• Glaucoma
• Pregnancy

Modifications

• Beginner: practice at wall, L-shape (feet on wall at hip height), partial kick-ups.
• Advanced: press handstand (no momentum), hand walking, leg variations (straddle, scorpion).

Target Audience

Intermediate to advanced. Wall practice makes it accessible to motivated intermediates. Essential for yoga teachers and those wanting to master inversions.