Wall-Supported Half Handstand

Adho Mukha Vṛkṣāsana (half, wall)

Read what the gnome says

Wall-Supported Half Handstand! Place the hands on the floor, walk the feet up the wall until the body is in an L shape. Press the hands, long spine, head between the arms. Breathe, then walk down. Wall-walking gnome.

Works on Shoulders · Core · Wrists

How to do it

1. Set up a short distance from a wall and place the hands shoulder-width apart.
2. Walk the feet up the wall until the legs are level with the hips, torso long.
3. Press the hands down, keep the core firm and breathe; walk the feet down to come out.

Common mistakes

• Don’t sink into the shoulders.
• Don’t arch the lower back.
• Don’t hold the breath.

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

• Plow PoseIntermediate
• Reclining Angle PoseIntermediate
• ShoulderstandIntermediate
• Shoulderstand with Legs ApartIntermediate
• Side PlowIntermediate
• Snail PoseIntermediate