Yoga Handstand

Adho Mukha Vrksasana (Yoga Handstand) helps you to be brave and overcome your fears. It’s quite frightening to lift your legs above your head, but it’s not impossible. It helps you understand how you face the challenges in your life. 

How to do it (step-by-step)

1. Start by getting into Adho Mukha Svanasana (Downward-Facing Dog). Keep your palms and elbows shoulder-width apart, arms fully extended, and press them firmly on the ground.

2. Leaning on the left foot, transfer the weight of the body to the left leg and arms, press the right foot to the ground, and swing strongly with the right foot in a wide arc, lifting it upwards or towards a wall. Stretch your legs, point your toes at the ceiling.

3. Press the shoulder blades even more along the back and lift the head back, making sure that the root of the skull does not put pressure on the back of the neck. Direct your gaze towards the ground. 

4. Remain in the position for 10-15 seconds, breathing deeply and evenly. Gradually extend the stay in it to 1 minute. When leaving the pose, make sure that the weight of the body does not fall on the shoulders.

Benefits

Physical benefits from Adho Mukha Vrksasana: strengthen shoulders, arms, and wrists; improves the blood circulation; improves the sense of balance; contributes to the overall development of the body; stimulates better digestion, all internal organs, and their purification.

Mental benefits from Adho Mukha Vrksasana: calms the brain; helps relieve stress and mild depression; the sense of balance and concentration improves.

You should avoid this pose if you have: back, shoulder, or neck injuries; headache; heart disease; high blood pressure; menstruation, or if you are pregnant (you can continue to practice this asana only if you have a lot of experience).

Regular practice of this pose affects Sahasrara (Crown) chakra.