Advancedinversion
Handstand II
Adho Mukha Vrksasana II · अधो मुख वृक्षासन II
Also known as: Handstand Variation · Wall Handstand
Handstand II, also called Handstand Variation is a classical yoga posture. Its Sanskrit name Adho Mukha Vrksasana II translates word-for-word as: Adho (Downward) · Mukha (Face) · Vrksa (Tree) · Asana (Pose). In this posture, the body reverses the pull of gravity, bringing the hips or legs above the heart. The posture works to open and strengthen the shoulders, engage the core and strengthen the wrists. Core stabilization in inversion. Opens inner thighs while inverted. It is particularly valued for building full-body strength. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. A wall can be used to make the posture more accessible and support correct alignment. Practitioners with wrist injury and shoulder injury should approach with care or consult a qualified teacher.
Anatomy Involved
Benefits
- Builds shoulder and arm strength
- Core stabilization in inversion
- Opens inner thighs while inverted
- Develops confidence in inversions
- Full anatomical benefits — muscles, joints, organs →
Avoid If
Wrist Injury / Carpal Tunnel
Weight-bearing or extended wrist positions can compress the median nerve and aggravate inflamed tendons, worsening pain and causing numbness.
Use fists on the floor, switch to a forearm variation, or place a wedge/folded blanket under the wrists to reduce extension angle.
Shoulder Injury
Overhead loading and extreme shoulder rotation can impinge the subacromial space and overload rotator cuff tendons.
Lower the height of the pose (Knees-Chest-Chin instead of Chaturanga, or forearm plank instead of full plank) to reduce shoulder load.
Neck Injury / Cervical Issues
Looking up, bearing head weight, or unsupported neck rotation can compress cervical vertebrae and irritate nerves.
Keep the head in a neutral position aligned with the spine; avoid deep neck extension, flexion, or unsupported rotation.
High Blood Pressure
Vigorous effort and inverted positions temporarily raise blood pressure in the head, increasing strain on blood vessels.
Hold no longer than five breaths, breathe continuously, and come out at the first sign of pressure in the head.
Props That Can Help
Optional supports — use when helpful, not required
Wall
Practise with hands on the wall at 90° to experience the pose shape, build shoulder strength, and decompress the spine — ideal as a daily preparation or when wrists are sensitive.
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 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
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Yoga Styles
When to Practice
Position
Modify If You Have
wrist injury
Use forearm stand (Pincha Mayurasana) instead.
Target Areas
Practice Flow
How to Practice
1. Stand in Tadasana near a wall, facing it, one arm's distance away.
2. Fold forward, place palms on the floor shoulder-width apart.
3. Fingers spread wide, middle finger pointing forward.
4. Step one foot back, slightly bend the other knee.
5. Exhale, kick up strongly — bring both legs overhead.
5 more steps remaining
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Frequently Asked Questions
Common questions about Adho Mukha Vrksasana II
What is Handstand II?
Handstand II, also called Handstand Variation is a classical yoga posture. Its Sanskrit name Adho Mukha Vrksasana II translates word-for-word as: Adho (Downward) · Mukha (Face) · Vrksa (Tree) · Asana (Pose). In this posture, the body reverses the pull of gravity, bringing the hips or legs above the heart. The posture works to open and strengthen the shoulders, engage the core and strengthen the wrists. Core stabilization in inversion. Opens inner thighs while inverted. It is particularly valued for building full-body strength. Suitable for advanced practitioners with developed body awareness, it is a meaningful addition to any practice. A wall can be used to make the posture more accessible and support correct alignment. Practitioners with wrist injury and shoulder injury should approach with care or consult a qualified teacher.
What are the benefits of Handstand II?
Builds shoulder and arm strength. Core stabilization in inversion. Opens inner thighs while inverted. Develops confidence in inversions.
Who should avoid Handstand II?
Avoid this pose if you have: Wrist injuries, Shoulder injuries, Neck injuries, High blood pressure, Pregnancy, Glaucoma.
How many steps are in Handstand II?
Handstand II is practiced in 10 steps. Stand in Tadasana near a wall, facing it, one arm's distance away.
Is Handstand II suitable for beginners?
Handstand II is an advanced-level pose. Beginners should practice with props or under guidance.
What props are needed for Handstand II?
You may use: wall. Props make the pose more accessible and comfortable.
What conditions does Handstand II help with?
Handstand II is therapeutic for: strength, balance.
What poses should I do before Handstand II?
Prepare with: Adho Mukha Svanasana, Standing Forward Bend, Forearm Stand. These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Adho Mukha Vrksasana II with other poses