Adho Mukho Vrkshasana (Downward facing tree, or Handstand)

In Sanskrit, Adho means downward, Mukha means face, and Vrksha mean tree.

Description:

Adho Mukho Vrkshasana is in fact basic handstand, i.e., an arm balance where the hands are positioned on the floor with the rest of the body directly up in the air. This position can be practiced beside a wall to begin with for those new to the pose or those who feel initially anxious. Once a student has success in the posture, the person should practice without the aid of a wall.

Verbal signs:

1. Stand in front of a wall approximately 2 to 4 feet away. Exhale and fold forward from the hips placing your hands flat on the floor approximately 1 to 3 feet from the wall. Make certain that your hands are shoulder width apart.

2. Keep your arms straight as you look towards the floor in front of you; fix your eyes on a spot between your hands and the wall.

3. Exhale and slowly move backward and forward the legs up once at a time. If your feet kick into the wall, slowly move them in line with your hips as you balance on your hands.

4. Continue gazing toward the wall as you work to spread your toes. Your breath should be as smooth and deep as possible.

5. If you feel comfortable in this position, experiment by slowly bringing one foot away from the wall and then the other. Find the edge of your balance by using the wall as a training wheel. Do not strain, but stay with the breath.

6. To exit, slowly lower the legs back to the floor one at a time.

Benefits:

It strengthens the shoulders, arms, and wrist.

It opens the chest and ribcage.

It strengthens the spinal muscles.

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Adho-Mukho Shvanasana (Downward-Facing Dog)

In Sanskrit, Adho means downward, Mukha means face, and Shavan means dog. This position is called downward facing dog as it looks like a dog looking downward in a joyful mood and while dog is stretching its body.

Verbal signs:

1. From Bhujangasana (Cobra pose), bend the toes under and as you breathe out, strengthen your arms to raise your upper body, then push your hips up and back as far as possible.

2. Rest your neck or look up at your stomach, press your shoulders away from your hands and your ears in the direction of your hips. Press your hands into the floor so as to push the ground away from you. Your hands should be shoulder breadth at a distance with the fingers spread.

3. Turn the back of your upper arms towards the ground. Experience the shoulders and chest open and the spine extended with greater grip. Create more space between the vertebrae with each breath.

4. Press your thigh bones back and reach your heels away from your toes, then towards the floor. Do not be bothered if they cannot touch the floor, just concentrate on expansion of your legs and lifting your tail bone.

5. As you breathe in, feel your chest and spine lengthen toward the apex of your tail bone. Feel the work of your hands and arms along with the weight of your head, provide grip to your spine, creating more space between each vertebrae.

6. To leave this position, in classical sun salutation, foot forward between your hands coming into charge.

Benefits:

It builds strength and stability in the shoulders.

It stretches the hamstrings and deeper calf muscles that other stretches usually cannot.

It stretches, strengthens, and improves circulation in legs.

It rejuvenates the whole body.

It relaxes the heart.

It can balance menstrual and menopausal discomfort.

Cautions:

During wrist and shoulder injury, and while pregnancy, do not do this asana.

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