How to do Adho Mukha Vrksasana (The Handstand Pose): Steps & Health Benefits


health benefits of Adho Mukha Vrksasana include removing Stress, Increases the Focus of Mind and Concentration, Strengthen Hip, Knee and Thigh Muscles, Enhance Sexual Health, Improves Digestive Health, Strengthen the Neck, Chest, and Shoul

June 1, 2018


Adho Mukha Vrksasana is one of the most important and advance asana in yoga with lots of health benefits. It is also known as The Handstand Pose. The name Adho Mukha Vrksasana actually comes from Sanskrit words, it is a combination of four words, where Adho means Downward, Mukha means Face, Vrksa means Tree and Asana mean Pose. This asana is also known as titled tree pose. While doing this asana your whose body weight is on your both hand like you are standing on your hand, that is why this asana is called as The Handstand Pose.

Adho Mukha Vrksasana has lots of health benefits; among that some of the health benefits of Adho Mukha Vrksasana include removing Stress, Increases the Focus of Mind and Concentration, Strengthen Hip, Knee and Thigh Muscles, Enhance Sexual Health, Improves Digestive Health,  Strengthen the Neck, Chest, and Shoulders, Improves Flexibility of Spine, Helps to Reduce Back Pain and Reduce Lower Body Fat.

Before we go to do this asana, we should know for whom this Adho Mukha Vrksasana is not recommended. Those who are suffering from severe back injury, hip injury, ankle injury and knee injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana.  Those suffering from any form of hernia should avoid this practice.

How to do Adho Mukha Vrksasana (The Handstand Pose):

  • To start this asana get onto the yoga mat and now first get onto the Adho Mukha Svanasana, you can likewise take the support of a wall; take note of that your hands are six inches far from the wall. 
  • Presently, gradually stroll toward your hands and place your shoulders directly on your wrists. 
  • From that point forward, twist your knee (any of one leg), and raise your substitute leg off the floor, endeavor to keep your leg straight as you feel comfortable. 
  • Next, gradually raise your substitute leg. 
  • Stay in the position as your body is allowed. 
  • As you are doing this, keep in your mind that, you need to put your head in the middle of your upper arms. 
  • At that point, tenderly endeavor to take your feet off the wall and try to keep your body balanced. 
  • Continue looking on a particular point at the ground or floor.
  • Try to remain in this position as long as you can.
  • For beginners, try to be in this position for 1 to 2 minutes.
  • To release from this position, slowly get back to the starting position, keep your leg straight and take a deep breath and relax. Keep both the hands alongside your body. 
  • Now you can again do this asana. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your legs, shoulders, abdominal, spine, thigh, and arms, but as you practice more you can do this asana more easily.

Health Benefits of Adho Mukha Vrksasana (The Handstand Pose):


Adho Mukha Vrksasana Strengthen The Forearms, Wrists and Shoulders:

Different studies have been proven that regular practice of Adho Mukha Vrksasana, can stretch your Forearms, Wrists and Shoulders Muscles, that put extra pressure on this muscle, so that blood flow will increase in this area and muscles will get more amount of oxygen and nutrition, which helps them to strengthen and regular practice of this asana also can help to prevent injury in Forearms, Wrists and Shoulders Muscles during exercise and other works.

Adho Mukha Vrksasana Improves Blood Circulation:

When we are doing Adho Mukha Vrksasana it helps to open the chest muscles that helps improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body.

Adho Mukha Vrksasana Improves the Function of Liver and Kidneys:

Regular practice Adho Mukha Vrksasana is very beneficial for in improving the function of livers and kidney, because while doing this asana, it creates lots of pressure in the kidneys and livers that help to produce of stress hormones, which stimulate our kidneys and liver for better functioning.

Adho Mukha Vrksasana Increases Focus:

Different studies have been proven that, regular practice of Adho Mukha Vrksasana helps to improve the blood circulation to the brain because your head position is going against the gravity, so it will help to promote the blood flow to the brain and volumes is more. Due to increase in blood flow to the brain, it gets more oxygen and vital nutrients, thus your brain gets more focused and function properly.

Adho Mukha Vrksasana Improves the Body Posture:

Regular practice of Adho Mukha Vrksasana helps to reduce the body fat from our body, especially belly, arms, thighs, butts regions, thus it helps to keep our body posture.

Adho Mukha Vrksasana Improves Cardiovascular System:

Different studies have been proven that regular practice of Adho Mukha Vrksasana can improve the cardiovascular health and it also help in preventing various types of cardiovascular diseases, such as heart attack, heart stroke, high cholesterol, etc., because while doing this asana it open the chest muscles and improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body, which is the main cause of various types of cardiovascular diseases.

Adho Mukha Vrksasana Strengthens Buttocks, Abdomen, and Spine:

This asana is also very useful for our buttocks, abdomen and spine. Different studies have been proven that regular practice of this asana improves the elasticity of this muscle and also helps to increase the blood flow in this area, so the regular practice of this Adho Mukha Vrksasana helps to strengthen and prevent injury in the buttocks, abdomen, and spine.

Adho Mukha Vrksasana Improves Eyes Health:

As we already discussed practice of this asana can improve the blood flow to the upper part of the body such as eyes. Blood carries oxygen, nutrient and other healthy thing, which is very useful for our eyes healthy. Studies say that by practicing this asana on a regular basis can reduce the risk of macular degeneration and other eye related issues.

Adho Mukha Vrksasana Improves Digestion:

Due to reverse the effects of gravity on your digestive organs, practicing this asana is very good for your digestive health. It helps to release stuck materials and gases. Because of an increase in blood flow to the digestive organs, they get proper nutrient, thus improve in digestive health.

health benefits of Adho Mukha Vrksasana