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Yoga Poses Guide
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Handstand

Adho Mukha Vrksasana

ah-doh moo-khah vrik-SHAH-sah-nah
Handstand
Pose categories
Primary body parts engaged
Secondary
Muscle Groups
Strengthens arms, shoulders and wrists
Expands lungs
Improves balance, relieves stress

How to perform handstand

  1. Begin in Downward Facing Dog with your hands shoulder distance apart, fingers spread wide. Walk your feet toward your hands and gaze at the floor beneath you.
  2. Bend one knee deeply and sweep the opposite foot toward the sky with an exhale. Allow the other leg to follow.
  3. Draw your belly toward your spine and reach your tailbone toward the sky.
  4. Hold the pose and take slow, controlled breaths.
  5. Lower your legs to the floor with an exhale, one leg at a time.
Alignment cues
  • Fingers spread wide
  • Hug outer arms in
  • Lift shoulders toward tailbone
  • Draw ribs in
  • Reach tailbone toward sky
Modification: Practice against a wall. Do a few practice hops before inverting completely.
Avoid this pose if you have high blood pressure, a heart condition, or shoulder, back or neck injury.
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More yoga poses to discover

Handstand (Adho Mukha Vrksasana in Sanskrit) is an intermediate yoga pose that belongs to the balancing and inversions categories. This asana targets biceps and shoulders and triceps and also involves abs and forearms and wrists muscles. Handstand stretches and strengthens legs, opens chest; rejuvenates abdominal organs and also reduces fatigue, increases energy. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory.

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Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Beginners Workoutlabs Ebook
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
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