Handstand

Adho Mukha Vṛkṣāsana, or the Handstand, is a celebration of balance, strength, and courageous stillness. Unlike Śīrṣāsana (headstand), this pose demands absolute presence in the hands and shoulders. It turns your body into a tree—upside down, rooted not in earth, but in awareness.

📜 Name & Meaning

📚 Scriptural References

Handstand appears in modern yoga traditions, notably:

• 🔸 Krishnamacharya's lineage (especially as transmitted through Pattabhi Jois and B.K.S. Iyengar)
• 🔸 Iyengar Yoga texts (e.g., Light on Yoga lists this as a formal asana)

In Light on Yoga, B.K.S. Iyengar includes Adho Mukha Vṛkṣāsana as a foundational inversion for building control, awareness, and strength.

🧭 Step-by-Step Instructions

1️⃣ Warm Up and Prep the Wrists

• Sit in Vajrāsana or on a chair.
• Rotate wrists, stretch fingers, and gently press palms against a wall for 1–2 minutes.
• Perform 3–5 rounds of Cat and Cow Pose and Downward Facing Dog to warm shoulders and spine.

2️⃣ Start in Downward Facing Dog at the Wall

• Place palms on the floor about 6–8 inches from a wall.
• Keep hands shoulder-width apart, fingers spread wide.
• Step your feet back and form an inverted “V” shape (like Downward Dog).

3️⃣ Walk the Feet In and Shift Weight Forward

• Slowly walk your feet closer to your hands.
• Stack your shoulders directly above your wrists.
• Keep arms straight and strong, shoulders lifted.

4️⃣ Lift One Leg at a Time

• Raise your dominant leg straight up behind you.
• Keep the standing foot grounded and spine long.

5️⃣ Hop and Float Up

• Bend the standing leg slightly and give a gentle hop, trying to bring the bottom leg up to meet the top.
• Use the wall behind you for support and safety.
• Don’t kick hard—let the legs float with control.

6️⃣ Align and Hold

• Keep legs together and pointed upward.
• Press firmly into palms, engage your core, and gaze between the thumbs.
• Avoid collapsing into the shoulders—lift up through the arms.

7️⃣ Exit Safely

• Slowly bend one leg and lower it to the ground, followed by the other.
• Rest in Child's Pose for several breaths.

⏱️ Duration

⚠️ Contraindications

💨 Breath Synchronization

🌿 Benefits

📜 Traditional Benefits

Although not listed in ancient texts, Adho Mukha Vṛkṣāsana in traditional lineages is said to:

• Develop inner courage and concentration (dhāraṇā)
• Reverse downward flow of Apana Vayu, lifting vitality
• Build heat in manipura chakra (core center)

🧬 Interpreted (Modern) Benefits

🧬 Ayurvedic Connection

📊 Summary Table