The name "Adho Mukha Vrksasana" comes from the Sanskrit words "adho" meaning "downward", "mukha" meaning "facing", "vrksa" meaning "tree", and "asana" meaning "pose". Adho Mukha Vrksasana, also known as Handstand or Downward-Facing Tree Pose, is a challenging yoga asana that involves balancing the body upside down on the hands with the legs extended upwards. It is an advanced pose that requires strength, stability, and control.
This pose is often included in advanced yoga sequences and is considered a key milestone for practitioners looking to advance their practice. It offers a range of physical and mental benefits, including building strength and stability in the upper body, improving balance and focus, and boosting confidence.
It is important to approach this pose with caution and gradually build up to it under the guidance of a qualified yoga teacher. Proper alignment and technique are essential to avoid injury and achieve the full benefits of the pose.
How To Perform Adho Mukha Vrksasana (Handstand or Downward-Facing Tree Pose)?
Begin in Adho Mukha Svanasana (Downward-Facing Dog Pose) with your hands about a foot away from a wall.
Walk your feet in towards your hands until your hips are directly above your shoulders.
Place your hands shoulder-width apart and spread your fingers wide, pressing firmly into your palms.
Lift one leg up and bring the other leg to meet it.
Begin to kick up towards the wall with your legs while pressing firmly into your hands and arms.
Use your core muscles to lift your hips over your shoulders and come into the full handstand.
Stay here for several breaths before gently coming down to rest in Child’s Pose.
Note: This is an advanced pose and requires a strong foundation in yoga and upper body strength. It is recommended to practice under the guidance of an experienced yoga teacher and to use a spotter or wall for support.
Modifications
Wall-supported handstand: You can practice this pose with your feet resting on a wall until you develop the strength and balance to do it without support.
Partner-supported handstand: You can practice with a partner spotting you to help you find balance and stability.
Blocks or straps: You can use blocks or straps to help you lift your legs off the ground and maintain proper alignment.
Benefits
Strengthens the upper body, including the arms, shoulders, and core.
Improves balance and stability.
Increases blood flow to the brain, which can improve focus and concentration.
Stimulates the digestive system and can help alleviate constipation.
Can help relieve stress and anxiety.
Contraindications
Wrist or shoulder injuries.
High blood pressure.
Glaucoma or other eye problems.
Pregnancy.
Chakras
Manipura (solar plexus chakra): This pose can activate the solar plexus chakra, which is associated with personal power and self-confidence.
Doshas
Pitta: This pose can help balance pitta dosha by reducing heat in the body and calming the mind.
Vata: Practicing this pose can help ground and stabilize the body and mind, which can be beneficial for vata dosha.
Kapha: This pose can help energize the body and stimulate the digestive system, which can be beneficial for kapha dosha.
History Of Adho Mukha Vrksasana (Handstand or Downward-Facing Tree Pose)?
The history of Adho Mukha Vrksasana (Handstand or Downward-Facing Tree Pose) is a relatively modern asana that emerged in the 20th century with the development of modern yoga. However, the pose is rooted in the ancient yoga tradition and is believed to have been inspired by the natural behavior of trees, which grow upward toward the light. Handstands have been practiced in various forms in different cultures and physical disciplines for centuries, but it was in the 20th century that the handstand began to be incorporated into modern yoga as a way to build strength, balance, and control. Today, Adho Mukha Vrksasana is a popular and challenging pose that is practiced by yogis of all levels around the world.
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