Advancedinversion
Handstand
अधो मुख वृक्षासन
Adho Mukha Vrksasana, or Handstand, is an advanced inversion that builds strength, balance, and confidence. It strengthens the shoulders, arms, and core while improving circulation to the brain.
Anatomy Involved
Benefits
- Strengthens arms, shoulders, and core
- Improves balance and coordination
- Calms the brain and relieves stress
- Increases blood flow to the brain
- Builds confidence
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- High blood pressure
- Glaucoma
- Heart problems
- Shoulder or wrist injuries
- Pregnancy
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
6 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Engage the core to maintain stability
- 2Press firmly through the foundation — hands, forearms, or head
- 3Keep the body in one straight line from base to feet
- 4Breathe steadily — do not hold the breath
- 5Come down slowly and with control
- 6Fix the gaze on a steady point (drishti) for balance
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
neck pain
Avoid if severe; otherwise, practice against a wall and focus on shoulder engagement, not neck strain.
vertigo
Avoid completely or practice with extreme caution against a wall with a spotter.
low blood pressure
Approach slowly and carefully, with a spotter, and come down slowly.
Target Areas
Practice Flow
About this Pose
Adho Mukha Vrksasana, or Handstand, is an advanced inversion that builds strength, balance, and confidence. It strengthens the shoulders, arms, and core while improving circulation to the brain.
How to Practice
1. Begin in Adho Mukha Svanasana (Downward-Facing Dog) with your hands shoulder-width apart near a wall.
2. Bend one knee and kick up towards the wall with the other leg.
3. Bring the second leg up to join the first, lightly pressing the feet against the wall for support.
4. Straighten the body, drawing the ribs in and engaging the core.
5. Keep the shoulders away from the ears, lengthening the neck. Maintain a straight line from wrists to shoulders to hips to feet.
6 more steps remaining
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Frequently Asked Questions
Common questions about Handstand
What is Handstand?
Adho Mukha Vrksasana, or Handstand, is an advanced inversion that builds strength, balance, and confidence. It strengthens the shoulders, arms, and core while improving circulation to the brain.
What are the benefits of Handstand?
Strengthens arms, shoulders, and core. Improves balance and coordination. Calms the brain and relieves stress. Increases blood flow to the brain. Builds confidence.
Who should avoid Handstand?
Avoid this pose if you have: High blood pressure, Glaucoma, Heart problems, Shoulder or wrist injuries, Pregnancy.
How many steps are in Handstand?
Handstand is practiced in 11 steps. Begin in Adho Mukha Svanasana (Downward-Facing Dog) with your hands shoulder-width apart near a wall.
Is Handstand suitable for beginners?
Handstand is an advanced-level pose. Beginners should practice with props or under guidance.
What props are needed for Handstand?
You may use: wall. Props make the pose more accessible and comfortable.
What conditions does Handstand help with?
Handstand is therapeutic for: strength, anxiety, depression, posture correction.
What poses should I do before Handstand?
Prepare with: Adho Mukha Svanasana, Standing Forward Bend, Forearm Stand. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Handstand with other poses