Main event: Adho muka vrksasana / handstand!

Wheeeeee!!!! We continue to go upside down this week with “upward facing tree” pose – that is the literal translation of adho muka vrksana, but we’ll just call it “handstand.”

Prepare for this pose with last week’s practice – working on headless headstand will help you open the hamstrings, extend the spine, activate the core, open and align the shoulder girdle, and figure out how to get your hips above your shoulders while finding balance upside down. All of these actions are important for handstand as well.

We begin with a block between the shoulder blades to release and open tense muscles in this area. Photos don’t really do this pose justice, and it is best practiced with a teacher the first few times. Nonetheless, here is the verbal description for those of you who have practiced with me in the past: place the block the long way on the mat, lie down on it with the bottom edge around the bra line, and the top edge just catching the bottom of your skull. Be sure that your neck is not pressing into the block – the block provides a slight traction on the neck to lengthen it. Give yourself a big hug with your arms, and then open into “cactus arms,” being sure to keep the elbows higher from the ground than the backs of the wrists. Check in with your lower back, which may try to arch in compensation for tight muscles around the mid-spine area. Remain here for several breaths, until you feel some release. To get off the block, press one elbow into the floor, then roll to the side, remove the block, lie back down and savor the relief! 🙂

Next is three-legged downward facing dog. From downward facing dog pose, step the feet together, then transfer the weight onto only one leg, while lifting the other leg straight up. Be mindful of keeping the hips aligned at first, and bending the knee of the uplifted leg only once you have found a solid and grounded three-legged dog pose. When you do bend the knee, lift it up high and twist one hip above the other, but be sure to keep your shoulders even and the weight even in both hands – that is the most challenging part. This is a twist of the spine, so be sure to practice it that way.

Weight remains even in both hands, even when you lift one leg up and above the back into a twist.

Move into forearm plank and then half-dog, with fingers interlaced and elbows no more than shoulder width apart (very important!).

Point and flex your toes, sliding forward and back in the same plane, while keeping your bellybutton glued to your spine.
Begin with knees slightly bent, moving the belly towards the thighs, but keeping the lowest ribs drawn towards each other. You can remain here, or straighten the legs, but not at the cost of losing the extension in your spine and stretch in the shoulders.

Practice headless headstand next.

Next, face away from the wall, place your hands down as for down dog, then walk your legs up the wall behind you until they are above the hips, knees bent. Begin to walk the legs down to hip level and straighten the legs until you form an upside down L shape. Note that this is a very demanding pose, so be sure to work your way up to it in several sessions, if need be.

Arms remain well “plugged into” the shoulder girdle, core very strong, inner thighs together and lifting up to ceiling.

Finally, if you feel ready for the main event, face the wall, then place your hands about a foot away from the wall in downward facing dog position. Lift one leg up, keeping it straight with the toe pointing at the ground, while the standing leg may bend a little to allow you to spring up. Push with the bent standing leg, pull the inner thigh of the uplifted leg up and hold yourself upside down with a very strong core. The arms remain straight, with the intention of external rotation. Hips move over the shoulders, and it’s totally OK to hit the wall with your leg until you begin to find balance!

Look at the ground between your hands, and push the ground away strongly with your hands. Bellybutton remains pressed to the spine and balls of feet (“Barbie toes!”) press up to the ceiling.

Finish with some gentle supine twists and viparita karani/legs up the wall pose.

Happy going upside down! 🙂