Arm BalancesIntermediate
Handstand
Adho Mukha Vrikshasana
Handstand stacks the body upside down on straight arms, cultivating courage, coordination, and full-body strength.
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How to Perform
- 1
Start in Tadasana facing a wall, place palms shoulder-width about a foot from the wall, fingers spread.
- 2
Step one foot closer, bend the knees, and look slightly forward to keep the chest open.
- 3
Exhale, swing the legs overhead—either hopping both feet or kicking one leg up followed by the other—landing heels lightly on the wall.
- 4
Once balanced, draw ribs back, press actively through the hands, and reach long through the heels while breathing smoothly.
- 5
To exit, lower one leg at a time with control, return to standing, and rest in Uttanasana or Child's Pose.
Benefits
- Strengthens shoulders, arms, wrists, and core symmetrically.
- Improves balance, proprioception, and mental focus under inversion.
- Expands the chest and lungs, energising the nervous system.
Alignment Cues
- Wrists under shoulders with palms active
- Pelvis stacks over ribs and shoulders
- Neck stays long with gentle gaze between thumbs
- Heels reach skyward to create a single line
Common Mistakes
No common mistakes listed.
Contraindications
- • Uncontrolled hypertension or glaucoma
- • Recent shoulder, wrist, or cervical injury
Recommended Props
WallBlocksStrap