Adho Mukha Vrksasana

What is Handstand?

Handstand, or adho mukha vrksasana in Sanskrit, is a challenging inversion and popular advanced posture that builds a sense of physical equilibrium and confidence. The yogi balances on their hands using the strength of their core and arms.


  • Begin in downward-facing dog pose with the hands shoulder distance apart, fingers spread wide.
  • Exhale and walk the feet toward the hands until the torso is almost vertical.
  • Inhale and kick the feet up toward the sky, one at a time and with control. Actively stretch the feet upward as the hands push down into the floor.
  • Breathe while holding the pose.


  • Avoid if there is shoulder injury

Benefits of Handstand

  • Develops physical equilibrium
  • Strengthens wrists and arms
  • Strengthens core and spine 
  • Improves digestion
  • Stimulates lung function
  • Improves circulation
  • Improves focus and builds confidence

Handstand Details
Sanskrit Name: Adho Mukha Vrksasana
Pronunciation: ah-dho moo-khah vrik-SHAH-sah-nah
Pose Level: Advanced
Drishti: Nasagre (Tip of the nose)
Pose Type: Arm Balances, Balancing, Core, Inversions, Strength

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