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Difference between revisions of "Adho Mukha Vrikshasana"

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[[File:OneArmSplitHandstand.jpg|thumb|right|''One Arm Split Handstand'']]
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[[File:Adho Mukha Vrksasana.png|thumb|right|''One Arm Split Handstand'']]
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'''Adho Mukha Vrksasana''' is one of the most challenging balancing asanas in yoga. This name is derived from the Sanskrit '''Adho''', meaning '''Downward''', '''Mukha''', meaning '''facing''', and '''Vrksasana''', meaning '''Tree pose'''. It is named as such because it is an inversion of tree pose. Rather than balancing on the feet and lifting the arms to the sky, the practitioner balances on the hands and lifts the feet.
  
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A '''handstand''' is the act of supporting the body in a stable, inverted vertical position by balancing on the hands. In a basic handstand the body is held straight with arms and legs fully extended, with hands spaced approximately shoulder-width apart. There are many variations of handstands, but in all cases a handstand performer must possess adequate balance and upper body strength.
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==Technique==
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# To begin this asana, you must start with the Adho Mukha Svanasana or the Downward Facing Dog Pose.
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# If you are a beginner and are practicing with the support of a wall, make sure your hands are placed about six inches away from the wall.
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# Walk towards your hands, making sure your shoulders are placed exactly over your wrists.
 +
# Bend the knee of any one leg, and lift the foot of the other leg off the floor. Straighten the leg once you are comfortable.
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# Then, as the vertical leg takes the support of the wall, gently lift up the other leg. Hold until you are comfortable.
 +
# While you do this, you must make sure your head is between your upper arms.
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# Now, try and take your feet off the wall. Engage your legs. Setting your gaze on a certain point on the floor will also help.
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# Hold the pose for a minute or more. Breathe deep and slow.
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# To release this asana, bring your legs down, one at a time. Relax!<ref name="Technique"/>
  
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'''Handstands are performed in many athletic activities, including acro dance, cheerleading, circus, yoga, and gymnastics'''. Some variation of handstand is performed on every gymnastic apparatus, and many tumbling skills pass through a handstand position during their execution. Breakdancers incorporate handstands in freezes and kicks. Armstand dives—a category found in competitive platform diving—are dives that begin with a handstand. In games or contests, swimmers perform underwater handstands with their legs and feet extended above the water.
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==Technique in pictures/animation==
  
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'''''Handstands are known by various other names. In yoga, the handstand is known as Adho Mukha Vrksasana translating to Downward-facing Tree Pose. In capoeira it is named bananeira'''''.
 
  
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[[Category:Yoga]]
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==Effects==
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# It makes the wrists, arms, and shoulders strong.
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# The belly is given a good stretch.
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# Practicing this asana improves your sense of balance.
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# Blood circulation is enhanced all over the body.
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# The brain is calmed and relaxed.
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# This asana helps relieve stress and mild depression.<ref name="Effects"/>
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==Related Asanas==
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* [[Sirsasana]]
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* [[Pincha Mayurasana]]
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==Special requisites==
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Patients suffering from below mentioned conditions should avoid doing Adho Mukha Vrksasana
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* Shoulder injuries
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* Neck injuries
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* Back injuries
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* Headahe
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* Head deseases
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* high blood pressure
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==Initial practice notes==
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As beginners, it might be hard to straighten your elbows when you are in this pose. To get this right, you could use a strap. Buckle it up and loop it over the upper arms, just above the elbows. Stretch out your arms such that they are shoulder-width apart. As you do this, make sure the strap snugly fits on the outer arms. Then, use the strap to straighten the elbows. But make sure you push your arms away from the strap while in the asana.
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==References==
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<references>
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<ref name="Technique">[http://www.stylecraze.com/articles/handstand-pose-adho-mukha-vrksasana/#TheBenefitsOfTheHandstand "How To Do The Adho Mukha Vrksasana"]</ref>
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<ref name="Effects">[http://www.yogawiz.com/articles/4/yoga-asana-benefits/benefits-and-importance-of-adho-mukha-vrksasana.html "Health Benefits"]</ref>
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</references>
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==External Links==
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* [https://www.yogajournal.com/practice/yogapedia-challenge-pose-handstand-adho-mukha-vrksasana Adho Mukha Vrksasana on yogajournal.com]
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* [https://www.tummee.com/yoga-poses/adho-mukha-vrksasana Adho Mukha Vrksasana on tummee.com]
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* [http://www.bradpriddy.com/yoga/handst.htm Adho Mukha Vrksasana on bradpriddy.com]
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[[Category:Yoga]]
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[[Category:Curative Asanas for - Arthritis of the lower back]]
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[[Category:Curative Asanas for - Arthritis of the dorsal region]]
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[[Category:Curative Asanas for - Arthritis of the shoulder joints]]
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[[Category:Curative Asanas for - Arms and abdominal organs]]
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[[Category:Curative Asanas for - Chest]]
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[[Category:Curative Asanas for - Coccyx]]
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[[Category:Curative Asanas for - Deformity in arms]]
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[[Category:Curative Asanas for - Displacement of the spinal discs]]
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[[Category:Curative Asanas for - Heels]]
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[[Category:Curative Asanas for - Hunchback]]
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[[Category:Curative Asanas for - Hydrocele]]
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[[Category:Curative Asanas for - Legs]]

Latest revision as of 17:43, 1 November 2018

One Arm Split Handstand

Adho Mukha Vrksasana is one of the most challenging balancing asanas in yoga. This name is derived from the Sanskrit Adho, meaning Downward, Mukha, meaning facing, and Vrksasana, meaning Tree pose. It is named as such because it is an inversion of tree pose. Rather than balancing on the feet and lifting the arms to the sky, the practitioner balances on the hands and lifts the feet.

Technique

  1. To begin this asana, you must start with the Adho Mukha Svanasana or the Downward Facing Dog Pose.
  2. If you are a beginner and are practicing with the support of a wall, make sure your hands are placed about six inches away from the wall.
  3. Walk towards your hands, making sure your shoulders are placed exactly over your wrists.
  4. Bend the knee of any one leg, and lift the foot of the other leg off the floor. Straighten the leg once you are comfortable.
  5. Then, as the vertical leg takes the support of the wall, gently lift up the other leg. Hold until you are comfortable.
  6. While you do this, you must make sure your head is between your upper arms.
  7. Now, try and take your feet off the wall. Engage your legs. Setting your gaze on a certain point on the floor will also help.
  8. Hold the pose for a minute or more. Breathe deep and slow.
  9. To release this asana, bring your legs down, one at a time. Relax![1]

Technique in pictures/animation

Effects

  1. It makes the wrists, arms, and shoulders strong.
  2. The belly is given a good stretch.
  3. Practicing this asana improves your sense of balance.
  4. Blood circulation is enhanced all over the body.
  5. The brain is calmed and relaxed.
  6. This asana helps relieve stress and mild depression.[2]

Related Asanas

Special requisites

Patients suffering from below mentioned conditions should avoid doing Adho Mukha Vrksasana

  • Shoulder injuries
  • Neck injuries
  • Back injuries
  • Headahe
  • Head deseases
  • high blood pressure

Initial practice notes

As beginners, it might be hard to straighten your elbows when you are in this pose. To get this right, you could use a strap. Buckle it up and loop it over the upper arms, just above the elbows. Stretch out your arms such that they are shoulder-width apart. As you do this, make sure the strap snugly fits on the outer arms. Then, use the strap to straighten the elbows. But make sure you push your arms away from the strap while in the asana.

References

  1. ↑ "How To Do The Adho Mukha Vrksasana"
  2. ↑ "Health Benefits"

External Links

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