Handstand (Adho Mukha Vrksasana)

Pose Overview

Common Name	Handstand
Traditional Sanskrit Name	Adho Mukha Vrksasana
Sanskrit Name Pronunciation	Ah-doh moo-kah vrik-SHAHS-ah-nuh
Pose Difficulty	Expert
Drishti Drishti is the gaze or visual focus point during yoga poses. Learn more about Drishti	Hands or floor between the hands

Handstand, also known as Adho Mukha Vrksasana in Sanskrit, is a challenging arm balance that requires a lot of strength, balance, and focus. This pose is considered an advanced yoga pose that is usually attempted by more experienced yogis, but with proper guidance and practice, it can be achieved by anyone. The handstand is a great pose for strengthening the arms, shoulders, and core, as well as improving balance and focus. It is also said to be an energizing and invigorating pose that can boost confidence and mental clarity.

Benefits of Handstand

Strengthens arms, shoulders and core Improves balance and focus Builds confidence and mental clarity Energizing and invigorating

How to Enter Handstand

Start in a downward dog position Bring your weight forward onto your hands Slowly lift one leg off the ground, keeping your hips level Slowly lift the other leg off the ground, and straighten both legs Hold the pose for as long as you are comfortable

How to Exit Handstand

Lower one leg to the ground Lower the other leg to the ground Come back to a downward dog position Rest in child's pose

Common Handstand Modifications & Variations

Using a wall for support Placing a cushion or mat under the head Using straps to help with balance

Common Mistakes with Handstand

Not engaging core muscles Not keeping the hips level Not keeping the shoulders engaged

Safety Guidance

It is important to have a strong foundation in arm balances and inversions before attempting handstand. Those with wrist injuries should avoid this pose or modify with wrist supports If you feel dizzy or lightheaded, come out of the pose immediately