Handstand

Adho Mukha Vṛkṣāsana

Read what the gnome says

Handstand! Hands shoulder-width, kick up one leg then the other, using a wall at first. Arms straight, shoulders open, core tight, legs together. Gaze between the hands. Breathe, then come down with control. Upside-down gnome.

Works on Deltoids · Trapezius · Triceps · Abdominals

How to do it

1. Stand a leg-length from a wall, fold forward and place the hands shoulder-width apart.
2. Step one foot toward the hands and kick up lightly, one leg at a time.
3. Press the floor away, stack the hips over the shoulders and hold, then come down with control.

Common mistakes

• Don’t collapse the shoulders into the ears.
• Don’t arch the lower back.
• Don’t practise away from a wall until you are steady.

Benefits

• Changes your view and wakes up the shoulders and core.
• Builds strength and body awareness.
• Calms the mind once it feels steady.

Take care: Skip if you have neck problems, high blood pressure, glaucoma, or are menstruating or pregnant. Come down if you feel pressure in the head.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Inversion

• Bound Hands HeadstandAdvanced
• Ear Pressure PoseAdvanced
• Embryo in ShoulderstandAdvanced
• Forearm Stand (Feathered Peacock)Advanced
• Free Hands Headstand BAdvanced
• Handstand ScorpionAdvanced