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Yoga Exercise - Handstand (Adho Mukha Vrksasana)

In doing a Hand Stand, you relax your chest and build power in your arms and wrists. Aside from that, this Asana helps improve your coordination and sense of balance. When you make progress and are finally able to stand loose from the wall, this exercise will give you a great mental reviver.

STEP 1: Start this exercise by doing a Downward Facing Dog Pose first.

STEP 2: Bend your knees and draw them closer to your arms.

STEP 3: Support yourself on your lower arms and walk or hop inwards until you have your back straight.

STEP 4: Swing one leg up. Let your lower back continue the movement. The pelvis then follows and your other leg moves upwards.

STEP 5: Bring both feet together and look at your focal point, which helps you to maintain your balance.

Try to keep the center of gravity between your shoulder blades in the upper back and not in your lower back. In a Hand Stand, many people compensate stiffness in the upper back by letting the center of gravity fall on the lower back, whereas it is particularly important to build up a well balanced alignment in this exercise. When you stand well-aligned, it is easier to maintain your balance, the exercise will feel more relaxed, and it will require less strength and energy.


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Article Comments
Tuesday 6th October 2009 at 1:45:29 PM  

Great animation.. I am attempting the handstand since a week and I hope to get it right by this month.. fingers crossed!

Friday 14th October 2011 at 2:09:48 AM  

I have made a committment to learn how to do a freestanding handstand, although not quite there yet without the comfort of a wall behind me, what was once a huge effort and awkward move has now become significantly easier and far more effortless I have a go at intervals throughout the day probably amounting to 15 minutes in all and its amazing how strong your arms and wrists get very quickly.

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