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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