Yoga BLOG
Adho Mukha Vrksasana - the handstand
by Nick
on Jan 05 2019
Adho Mukha Vrksasana - the handstand The Adho Mukha Vrksasana pose is one of the asanas that demands a very special level of concentration and physical balance. The handstand, when performed correctly, is no different from the classic handstand in gymnastics, yet the handstand in yoga is a more conscious exercise. After all, this pose isn't just about shoulder strength and physical balance, but also about overcoming mental barriers . Closely connected to the handstand is the – only human – fear of falling. Learn how to gradually work your way up to Adho Mukha Vrksasana and why you absolutely should. The slow and safe way to the handstand First, make sure you're warmed up properly. Don't start a session with Adho Mukha Vrksasana; loosen your shoulders beforehand and use your workout routine to gently loosen up. To assume Adho Mukha Vrksasana, start in downward-facing dog (Adho Mukha Svanasana) and place your fingers just a few inches from the wall. Place your hands under your shoulders, fingers pointing forward, parallel to each other. Rotate your upper arms slightly outward to open your shoulder blades. Press your hands firmly into the floor. Now pull one of your legs a step closer to you so that it is slightly bent. Do a few practice hops to get a feel for the necessary momentum. The goal is to keep your upper body straight, with your center of gravity (your hips) positioned vertically above your hands. This will make your legs almost weightless, allowing you to reach the Adho Mukha Vrksasana position with your long, stretched leg in a wide arc, then bring the bent leg up and stop. First, practice the handstand against a wall to ensure you remain secure. If you use too much momentum, the wall will stop you; if you use too little momentum, you'll land back on your feet. This feel for the necessary balance is important for eventually being able to perform Adho Mukha Vrksasana while standing freely. With each successful handstand, the next one will be a little easier. The goal should be to achieve a straight handstand with your body completely stretched. Only your head is back, looking down at your hands. Try to hold Adho Mukha Vrksasana for 10-15 seconds and then gently land your feet again, slowly shifting your center of gravity. This will allow you to land softly, like a cat on your toes. If you perform Adho Mukha Vrksasana standing freely and find yourself wobbling, try to bend your legs towards your navel. This will help you land back on your feet. If you fall towards your back, quickly tuck your chin to your chest; this will cause your back to naturally round. Bend your arms to reduce the height of your fall and let yourself roll over. Remember these safety tips, and then you don't have to be afraid of falling. Especially at the beginning, occasional falls are part of the handstand routine. Powerful pressure and energy flow As with all downward-facing asanas, Adho Mukha Vrksasana benefits from the reversed blood flow, allowing the blood to slowly sink from your feet to your head. Unlike other vertically inverted poses, however, you must maintain the handstand with great strength and discipline, which naturally shortens the duration of the position. Physically, Adho Mukha Vrksasana is one of the most demanding asanas; the handstand challenges and develops your sense of balance, core strength, and, of course, your upper arms (especially your triceps), shoulders, and shoulder blades. You'll notice the effort as soon as you assume the pose. In the handstand, you'll not only confront your fear of falling, but also be expected to find inner balance. The demanding nature of the exercise forces you to focus exclusively on your body and let go of everyday annoyances. At the same time, you'll develop your balance, body awareness, and self-awareness —which can also help you off the yoga mat. Image © lightfieldstudios / 123rf.com
Inversions - Handstand and Forearm Stand - Adho Mukha Vrikshasana/Pincha Mayurasana
by Nick
on Jun 12 2016
Handstand and Forearmstand - Adho Mukha Vrikshasana/Pincha Mayurasana Inverted poses and postures, known in technical jargon as "asanas," are characterized primarily by the position of the head: this is positioned so that it is closer to the floor than the heart. Exercises such as handstands and forearm stands are said to have positive effects on the cardiovascular system and also offer many physiological benefits. It's important with these exercises that you take your time, proceed carefully, and with concentration, even if you're already out of position. Why inversions are important for you Inversions such as the handstand and forearmstand counteract the traditional upright posture of humans. Because we are accustomed to walking upright, sitting upright, and frequently standing for long periods, our body seeks compensation. This is provided by inversions, which, among other things, restore the internal statics of the spine and can even move individual intervertebral discs in the lumbar spine back to their healthy position. Inversions are therefore also recommended for back pain or frequent tension. A handstand or forearmstand can often bring about immediate relief from back pain by loosening the intervertebral discs. Adho Mukha Vrikshasana and Pincha Mayurasana also have a positive effect on the cardiovascular system. The inverted position opens the venous valves in the legs, allowing blood to flow more easily back to the heart. This puts a positive strain on the spherical muscle in the heart, which in turn increases strength and endurance. Since the opening of the venous valves also allows venous blood to drain, it can even counteract varicose veins in the legs. Venous blood is blood that no longer has any oxygen, as oxygen has already been withdrawn. Blockages caused by various misalignments of the organs can also be released. With inversion poses, you can even counteract age-related sagging of the organs. Your body is given the opportunity to completely realign itself and become healthy again. Adho Mukha Vrikshasana - the handstand The name is a combination of "adho = downward," "muhka = face," and "vrikshasana = tree." As with all inversions, this pose requires a bit of courage, as you have to be confident that your arms can support your entire body weight. This is precisely why handstands and forearm stands are ideal ways to break old patterns and embrace new challenges. For handstands, especially as beginners, it's best to use a wall as a support, and make sure you have enough space around you—this provides security! First, get on all fours, making sure your palms are under your shoulders. If you're using a wall, align your feet directly against the wall. Now lift your buttocks and bend your knee. Use the wall for support until both legs are halfway up. Once you've found a stable position and your hands are firmly on the floor, you can either swing both legs up at the same time or one leg at a time. During this movement, your navel gently draws toward your spine, while your tailbone and feet draw toward the ceiling—you're now in a handstand. To come out of this position, you can lower one leg or both legs to the floor. If you perform Adho Mukha Vrikshasana without a wall, you simply swing upwards from the original position without looking for support. Pincha Mayurasana - the forearm stand The forearm stand is similar to the handstand, only as the name suggests, it is done on the forearms instead of the hands. Sit on your heels and then place your forearms flat on the floor in front of you. Then, as in a handstand, lift your buttocks towards the ceiling and pull one leg up first until your upper arms and shoulders are vertical and your gaze is directed towards the floor. With your jumping leg still on the floor, you can then follow suit to raise both legs in the air, while shifting your weight onto your shoulders, neck, and forearms. During this exercise, you should tense your abdominal muscles so that your body is in a straight line. After holding this position for a few seconds, you can gently lower your legs again. Image © tinna2727 / 123rf.com