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 Venous blood is blood that no longer has any oxygen, as oxygen has already been withdrawn.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.
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