a man and a woman doing Adho Mukha Vrikshasana

How to do Adho Mukha Vrikshasana Properly?

How to Say Adho Mukha Vrikshasana in Sanskrit? Shall be the first thing, we should learn about it.

(ah-doh moo-kah vriks-SHAHS-anna)

Adho means downward

Mukha means face 

Vriksha means tree

and Asana means Pose. In English Adho Mukha Vrikshasana, is Known as a handstand or Downward Facing Tree Pose. Throughout the whole article, I will call it Adho Mukha Vrikshasana. So, don’t get confused, it still means the handstand or Downward Facing Tree Pose.

Are you excited to learn about Adho Mukha Vrikshasana?

If yes, then

Grab your yoga mat, and be ready to perform it with me. I will teach you this complex yoga posture in a very simple and easy-to-do manner.

How to do Adho Mukha Vrikshasana?

woma doing Adho mukha vrikshasana
  1. Start with your mat on the wall in Adho Mukha Svanasana, with the fingertips about 5 inches from the wall
  2. Practice all of the traditional AMS hand, arm, and shoulder actions.
  3. On an inhale, rock ahead so the shoulders stacked directly over the wrists.
  4. Fix the gaze on a spot between and a bit forward of the index fingertips.
  5. If the hips aren’t properly higher than the shoulders, walk feet in a few inches.
  6. On an exhale, step one foot about 1/3 of how to the palms.
  7. Point the second foot, holding the leg completely straight and neutral.
  8. End of the exhale, push off the forward foot to push the pelvis and legs to the wall.
  9. Once each toe is up the wall, flex the ankles and climb the heels up higher than this.
  10. Spin the inner thighs in the direction of the wall and take the flesh of the buttocks in the direction of the heels.
  11. Direct the front ribs in the direction of the frontal hipbones.
  12. Hold for 5-10 breaths, then, holding one leg on the wall for so long as doable, release the other leg lightly to the ground and hold in a gentle Uttanasa (Standing Forward Bend). [1]yoga journal

Adho Mukha Vrikshasana might be difficult for the newcomers. But don’t worry, we will master this pose soon with regular practice.

Benefits of Adho Mukha Vrikshasana

All the hardship we do to perform is worth the benefits. Let’s understand what are benefits do we get when we practice this asana.

  • Improves postural and body consciousness
  • Improves circulation—lymphatic and venous. Can assist in cut back swelling in your ankles and toes
  • Adho Mukha Vrikshasana increases energy and battle fatigue
  • Can assist construct confidence and empowerment
  • Improves posture and counteracts the consequences of sitting and laptop work
  • Mainly strengthens your core, back, chest, arms, shoulders, thighs, buttocks (gluteals)

I know, that you have become a fan of Adho Mukha Vrikshasana now. And you are willing to do it daily to keep yourself healthy and fit.

Things only give us benefit, when we do them properly, at the right time, in the right situation, in a proper way, and as per our body capability.

So far, you have learned the proper way to perform Adho Mukha Vrikshasana. Let’s see, in which situations we should avoid doing it.

Precautions and Contraindications of Adho Mukha Vrikshasana

  • Caution or stay away from this pose when you’ve got osteoporosis, bulging or herniated discs, acute backache or issues, or any situation that poses the threat when you fall Deepen the Pose
  • Avoid full inversions for heart conditions or unregulated hypertension
  • Avoid or warning when inverting for some eye circumstances (glaucoma, detached retina, diabetic retinopathy, latest cataract surgical procedure, and so on.) Ask your optomologist if you’re not sure.
  • Be cautious when you’ve got vertigo or dizziness
  • Extreme warning or stay away from if you’re pregnant, notably when you don’t have already got a strong inversion practice
  • Avoid placing your head below your heart when you’ve got heartburn, indigestion, or acid reflux disease
  • Avoid when you’ve got an ear infection
  • If you’re menstruating, you could select to not do full inversions for comfort and energetic causes, however, there isn’t a recognized medical cause to not perform

3 Ways to Modify Handstand

It is not necessay to do the regular Adho Mukha Vrikshasana everytime, you can modify it a bit. Lets see how we can do it?

Adho Mukha Vrikshasana

Handstand towards wall 1

Start in a Downward Facing Dog with your toes on the ground and heels towards the wall. Slowly stroll your toes up the wall

Handstand towards wall 2

Start in a Downward Facing Dog together with your toes on the bottom and heels towards the wall. Slowly stroll your toes up the wall into the variation above, Handstand Against Wall 1.

Optionally, elevate one leg up towards the ceiling, actively flexing your foot and pressing it up towards the ceiling, Preparatory Poses for Handstand

Handstand towards wall 3

Also, strive to handstand towards the wall together with your back towards the wall. You can begin in a Downward Facing Dog however this time your hands are towards the wall.

Kick one leg as much as come in the direction of the handstand, permitting the opposite leg to follow. The wall will cease you in middle. It might take a few tries of kicking to get into a handstand.

When you get right here, press your palms actively into the ground and attain your toes towards the ceiling. Stay right here for several deep breaths to a couple of minutes. Come down by kicking your toes down again right into a Downward Facing Dog once more.

Release down right into a Child’s pose or any restful pose together with your head down for a couple of minutes. Then, slowly rise, being cautious to move transition slower when you get dizzy

Preparatory Poses for Adho Mukha Vrikshasana

Follow-up Poses After Adho Mukha Vrikshasana

Perform Adho Mukha Vrikshasana daily, and within a few weeks (maybe 2 or 3, depend) you will be able to do it and hold it for a longer period.

Are you going to add Adho Mukha Vrikshasana to your daily routine? Comment down below.


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