Home Pose Library Handstand (Adho Mukha Vrksasana)

Our Journal

    Person practising Handstand (Adho Mukha Vrksasana), balancing on both hands with the arms straight and the body and legs extending upwards.
    Teacher: Peter Power
    pose-library

    Handstand (Adho Mukha Vrksasana)

    Translating to "Downward-Facing Tree," this energising inversion is all about strength, balance, and playful courage. 

    Category: Inversion / Arm Balance

    Difficulty: Advanced

    Sanskrit/Pronunciation: Adho Mukha Vrksasana (AH-doh MOO-kah vrik-SHAH-suh-nuh)

    Main Focus: Shoulders, Arms, Wrists, Core, Balance

    Props: Yoga Mat, Yoga Bricks, Foam Blocks, Wall

    Handstand (Adho Mukha Vrksasana) is an advanced inversion that combines upper-body strength, core stability and balance. Practised by grounding firmly through the hands and lifting the legs overhead, the pose requires strength through the wrists, arms and shoulders alongside control through the core. Building the pose gradually can help develop the stability, coordination and confidence needed to balance independently.

    How to Practise
    1. Begin in Downward-Facing Dog with hands shoulder-width apart, fingers spread wide
    2. Step one foot closer to the hands and bend the knee slightly
    3. Shift your weight forward and begin to lift the other leg up
    4. Gently hop off the bottom foot, keeping the top leg reaching strongly
    5. Use the core to lift both legs into vertical alignment above the shoulders
    6. Press firmly through the hands and actively reach through the heels
    7. Hold for a few breaths or up to 30 seconds, then lower with control
    Benefits
    • Strengthens shoulders, arms, wrists, and core
    • Improves balance, coordination, and confidence
    • Increases circulation and energises the body
    • Builds mental focus and resilience
    Modifications
    • Practise at a wall for support while building strength and balance
    • Try L-shape Handstand using a wall to learn proper stacking
    • Work on foundational strength with Plank and Dolphin Pose
    • Avoid if you have wrist, shoulder, or neck injuries, or high blood pressure

    Props to Support Handstand (Adho Mukha Vrksasana)

    Props can provide additional support while developing strength, alignment and confidence in Handstand. Practise near a wall to provide support for the feet as you become familiar with balancing upside down. Yoga bricks or a bolster can be placed beneath the feet to raise the floor as you practise shifting the weight into the hands and progress from lifting one foot at a time to lifting both feet. 

    Yogamatters Yoga Brick
    Yoga Brick
    £9.00
    Yogamatters Sticky Yoga Mat
    Sticky Yoga Mat
    £32.00
    Yogamatters Hemp Round Bolster

    Recron & Buckwheat Filling

    Hemp Round Bolster
    £49.00