A Handstand Pose in Yoga is known as Adho Mukha Vrksasana. It is a pose which is very difficult to master. A high level of expertise and practice is required by the yoga professionals to be able to conduct this pose. And higher the level of practice, the more time a person will be able to stay in the handstand position.
To be able to do the yoga handstand pose, one needs to work on their core strength and develop it to a level that they can hold their body weight on their arms. For this, you might start with some easy poses that will provide you with the required core strength so that you can start performing the Handstand pose.
In this article, we will be reading all you need to know if you want to master the Handstand Pose in Yoga.
Significance of the Adho Mukha Vrksasana (Handstand Pose)
We all are well aware of the benefits of yoga and meditation. The Adho Mukha Vrksasana, or the Handstand Pose in Yoga, is one of the most important arms balance sequence poses that affect the physical and the mental body highly. It is performed with a combination of breathing techniques and posture, which provide multiple benefits to the person practicing it.
The handstand pose is the one which requires a high level of balancing practice and focus, along with high core strength. Focussing on the gaze or the "Drishti" is also an important part of doing the yoga handstand pose.
Benefits of Doing Handstand Pose
There are multiple benefits that come attached to adding handstands in your morning yoga and meditation routine. Some of them are mentioned below.
1. It Relieves Your Mind of Stress
When you do the handstand pose, your brain releases the endorphins hormone that refreshes the brain. They make you feel good and happier and transform your mood.
The blood flow is also increased, and more blood reaches the brain, which makes it free of stress and anxiety.
2. Increased Level of Strength and Confidence
Performing a yoga handstand pose every day increases the level of strength in the body and confidence in a person.
The core strength is increased, and the upper body is strengthened and toughened. It affects the arms and shoulders of a person highly by boosting the strength of the upper body and the muscles.
3. Help in Curing Certain Ailments
Handstands come with multiple health benefits, too, such as abdominal and gastro issues, digestive issues, pains in the neck and the back, etc.
Doing a yoga handstand pose regulates the blood in the body and breathing. Also, the stuck substances in the body are aided by the blood flow.
4. Easy Way to Workout
The best part about doing a handstand is that without getting a gym membership or buying certain equipment, you can strengthen your upper body.
You can do a handstand anywhere, even in the comforts of your home, and do not need anything except for a little space.
5. Advantages to the Whole Body
Handstands offer advantages to the whole body from the inside and the outside. It makes available more oxygenated blood to the tissues of the body and the body parts such as the eye and the scalp.
If not provided proper blood to these parts, problems such as blindness and baldness with increasing age can be caused.
6. Handstand For Weight Loss
Handstands can become an important part of your weight loss routine. They help in burning extra fat in the upper body, including the arms, shoulders, chest, back and face.
Yoga Poses to Make Your Body Ready for the Handstand Pose
Many yoga poses are important for beginners who want to achieve the final goal of performing the yoga handstand pose. They will help you gain the strength and endurance required to be able to do a handstand. Some of the poses for beginners are mentioned below.
1. Uttasana (Standing Forward Fold)
The Uttasana is a great pose for stretching the whole body, especially the legs and the thighs. The hamstrings are opened loose, which helps you do the handstand pose in yoga quite easily.
2. Plank Pose
A plank pose is the best way to build up your resilience and strength. It helps your body build the requisite strength for performing a handstand. In this pose, you have to hold the weight of your body on your hands; thus, it helps your arms gain strength for performing a handstand.
3. L-Shaped Handstand
This pose is an easier variation of the yoga handstand pose, which is made for beginners. In this pose, you can take the help of a wall. While most of your body weight is on your arms, your legs support your arms through the wall.
4. Boat Pose (Navasana)
The core strength and balance of an individual are increased to another level by doing the boat pose. The strength and endurance required for doing the yoga handstand pose are provided to the body with the help of the boat pose.
5. Warrior III
This pose identifies fierce strength as by doing this pose, the whole body of an individual can feel the heat. This pose prepares your body and your mind for the yoga handstand pose. It promotes balance and strengthens the legs so that your body can find stability and alignment.
How to Perform a Handstand?
Given below is a step-by-step guide to performing the yoga handstand pose.
- Perform the Downward Facing Dog Pose. Try to keep your feet close to the walls.
- Now slowly, start taking the support of the wall by climbing the wall backwards with your feet.
- Now do an L-Shaped Handstand, as mentioned above.
- With firm hands, now slightly push your legs against the wall, and try to balance your body weight on your hands.
- Try to stay in this pose for a few seconds, and go back to touching your feet to the wall again.
Modifications to the Pose
Some of the modifications to the yoga handstand pose can be seen below.
1. Handstand Facing the Wall
To do this pose,
- With your face towards the wall but slightly away from it, put your hands with palms facing down on the ground, with a little distance between them.
- Take your feet up the wall until you are standing completely straight upside down.
- Slowly, take your palms to be positioned in proximity to the wall.
- Hold this position for as long as possible, and repeat it 5-10 times.
Eventually, you will see that this posture has become very easy for you. Now, you can try shifting your feet away from the wall and standing upright solely based on your hands.
2. Face Away From the Wall
To do this pose,
- Put your palms on the floor with a bit of space between them.
- Hop up on your arms to perform a handstand.
- With the wall behind you, you can take its support whenever necessary, but try to do it yourself for as long as possible.
- Slowly and gradually, you will be able to do the pose without taking support from the wall.
3. L-Shape Handstand
To do this pose,
- Place your hands on the ground, with your back towards the wall.
- Touch your feet to the wall, and start climbing the wall slowly.
- Stop when you reach a certain height, and ensure that you form a 90-degree angle. To be entirely sure, you can do this pose in front of a mirror.
- Hold this position for some time when you think you have gained some strength after a few tries.
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Slowly and with time, you will be able to perform the yoga handstand pose as the strength in your arms will be enhanced.
Things to Take Care of
Before proceeding with a handstand, you should ensure that you do not have any injury in the arms or the shoulders.
Also, you should take the doctor's recommendations before performing a yoga handstand pose if you are experiencing issues such as uncontrolled high blood pressure, stroke, glaucoma, or a recently held dental bone transplant.
The blood rushes towards your head in this pose; thus, it can cause problems for you in such cases.
Apart from this, you can avoid doing this pose if you have chronic neck, shoulder or wrist pains. It is advised to begin one step at a time rather than perform the handstand pose in yoga on the first try.
You can also take the guidance of an experienced yoga practitioner to ensure that you are performing the pose correctly, reducing the risks of any injury.
Performing a handstand pose cannot be achieved within a day. The practitioner needs a lot of focus, consistency and practice to perform just the beginner level of handstand.
However, considering its benefits and budget-friendliness, everyone who believes fitness is an essential part of their life should start practicing the handstand today.
The day when you will be able to do it with perfection is when you will experience another level of confidence and strength in your mind and your body, which will take your yoga practice to the next level.
So start practicing the warm-up and the flexibility exercises, gain strength in your upper body, and one day, you will be able to do the handstand pose!
