Handstand
अधो मुख वृक्षासन
Target Muscles
About
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.
Benefits (5)
- + Strengthens arms, shoulders, and core
- + Improves balance and coordination
- + Calms the brain and relieves stress
- + Increases blood flow to the brain
- + Builds confidence
Avoid If (5)
- - High blood pressure
- - Glaucoma
- - Heart problems
- - Shoulder or wrist injuries
- - Pregnancy
Step-by-Step Instructions
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. Breathe deeply, drawing the abdomen in and up. Engage Mula Bandha and Uddiyana Bandha.
7. Gradually move away from the wall, finding your balance. Press firmly through the base of the index finger and thumb.
8. Hold for several breaths, focusing your gaze between your hands.
9. To descend, gently lean back towards the wall, bringing one foot down at a time.
10. Rest in Adho Mukha Svanasana.
11. Relax in Balasana (Child's Pose).
निर्देश (Hindi)
1. दीवार के पास Adho Mukha Svanasana में आएं, हाथों को कंधे-चौड़ाई पर रखें।
2. एक पैर को मोड़ें और दीवार की ओर ऊपर की ओर किक करें।
3. दूसरे पैर को भी ऊपर लाएं, दीवार पर हल्का दबाव डालें।
4. शरीर को सीधा करें, पसलियों को अंदर खींचे।
5. कंधों को कानों से दूर रखें, गर्दन को लंबा करें।
6. सांस लेते रहें, पेट को अंदर खींचें।
7. धीरे-धीरे दीवार से दूर आएं, balance बनाए रखें।
8. कुछ सांसों के लिए स्थिर रहें, दृष्टि को हाथों के बीच केंद्रित रखें।
9. वापस दीवार की ओर झुकें, एक-एक पैर नीचे लाएं।
10. Adho Mukha Svanasana में आराम करें।
11. बालासन में विश्राम करें।