Adho Mukha Vrksasana

Most of us now a days are tired having a whole lot of medicines. And so Yoga has helped in eliminating a lot of medicines. Yoga when practiced in day to day life helps not only in physical and mental strength but also helps in weight loss, flexible body, glowing skin, good health and also peaceful mind which all human beings wish to have. Yoga has helped many people to lead a stress free life. Yoga when practiced on daily basis will help you to earn a journey of life that is calmer, fulfilling and a happy one.


Adho Mukha Vrksasana

This is also known as handstand. It is a full arm balanced posture which is reported to be a good asana that helps to open the shoulders and also help in bringing the right exercise to your wrist and the shoulders and arms. Before starting up directly with Adho Mukha Vrksasana it would be better to have a full preparatory pose which are adho mukha svanasana and plank pose as it is necessary to develop the arm strength and the stability before attempting the full arm balance.

How To Reach The Position Of Adho Mukha Vrksasana For Starters

Initially, it’s not at all easy to stay comfortable in hand balance posture. You need to have a warm up for the body before attempting such postures. For the first time of attempt practice with your back balanced against the wall so as to develop the ability to balance in Adho Mukha Vrksasana. When you gain an initial stability in balancing the wall, in later stages of practice, try to minimize the use of the support of the wall. Swinging up your feet in the upward direction softly and calmly signifies you learned to balance. For the starters, swinging one leg first followed by the other will help to attain the Adho Mukha Vrksasana.

How To Do Adho Mukha Vrksasana

A warm up is a must- suggested one is adho mukha svanasana with your back facing the wall. Place your hands wide apart with finger few distances away from the wall. Place your shoulders blades against the back and spread your palms and press against the floor with the fingers. When you are comfortable in the position, step in with one foot raised with one foot while placing the opposite leg in extended position in active mode. It will take a few days to gain the posture. Engage your abdomen when the hips aligned in your shoulder level. If you wish to have an additional support, you can rest the head on padded bolster in between the hands. Allow the head to hang in without much stress and in a neutral position. Tilt the tailbone forward and roll your thighs to bring the outer parts of leg together. Hold this posture for about 15- 60 seconds. For a practiced person-you can hold in for as long as you are comfortable. After the stable time in Adho Mukha Vrksasana, come out of this posture very gently- make sure you place one foot at a time. Have a few breaths in rest position. Repeat by moving the alternative legs. Remember to inhale and exhale well while doing Adho Mukha Vrksasana.

Benefits Of Practicing Adho Mukha Vrksasana

This posture helps to strengthen the arms, shoulders wrist and help to makes it more flexible and agile. It also helps in increasing the overall body balance and also helps in increasing the stamina of our body. Adho Mukha Vrksasana also helps in increasing the blood circulation to all the parts of the body. It also helps in increasing the motility of the digestive system. Adho Mukha Vrksasana will help to stretch out the abdominal muscles and is also beneficial for those who are tired of tummy fat. Apart from the physical benefits of the Adho Mukha Vrksasana this is one among the main therapeutic yoga that helps in calming the brain and also helps in eliminating the mental stress and depressions.

Preporatory Poses For Adho Mukha Vrksasana

  • Downwards facing dog pose (adho mukha svanasana)
  • Crane pose (bakasana)
  • Mountain pose (tadasana)
  • Standing forward bend (uttanasana)
  • Hero pose (virasana)
  • Reclining hero pose (supta virasana)

The Follow Up Poses For Adho Mukha Vrksasana

The two main follow up poses for Adho Mukha Vrksasana are mainly head stand (sirsasana) and feathered peacock pose (pincha mayurasana). For the beginners please do not attempt practicing such postures without the balance of Adho Mukha Vrksasana.

Precautions Before Practicing Adho Mukha Vrksasana

As Adho Mukha Vrksasana is not very easy to perform for the beginners, it is important to keep certain precautions in mind. Adho Mukha Vrksasana requires a good balance and posture of the handstand. So for beginners do not put forward steps that will make you fall. Remember, slow and steady wins the race. Take the support of a wall and avoid the toppling over and be careful not to fall off from such positions. Practice Adho Mukha Vrksasana 3-4 times initially with the help of the wall. And later increase the number when you gain the balance and the strength. The pregnant and menstruating women should not practice these asanas. A complete rest is recommended for ladies during this period of time. Those people who have an existing shoulder, neck injuries, back injury, wrist injury and are suffering from heart related problems and also had high blood pressure are recommended not to practice such asanas. If you are having severe headache, avoid practicing Adho Mukha Vrksasana.

Variations For Adho Mukha Vrksasana

The half headstand pose is one among the most common variation for the pose.

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After The Pose Of Adho Mukha Vrksasana

If you feel you have a severe discomfort after practicing Adho Mukha Vrksasana, make a companion grasp the forearm and also the hands. Make them pull the parts apart in a considerable strong force. And repeat the other side alternatively. In case of severe pain, do not hesitate to meet a doctor.

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