Adho Mukha Vrikshasana

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!

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.

Related Asanas

• Sirsasana
• Pincha Mayurasana