Half Handstand At Wall - Ardha Adho Mukha Vrksasana
Half Handstand At Wall or Ardha Adho Mukha Vrksasana is pose to help build upper body, shoulder and arm strength, and begin to conquer the fear and unfamiliarity of being upside down.
We spend a majority of our lives standing upright, feet planted on the earth and our head in the clouds, so it’s not surprising that many people become scared and uncertain when asked to flip the other way – taking our feet up into the air, with the head closer to the ground.
This is an important posture in yoga for building the strength and confidence for other inversions, such as handstand or forearm balance. It can be a challenging posture for beginners because of its inverted nature, and it requires flexibility in the chest, shoulders and legs.
- Body Position: Arm & Leg Support, Inversion Yoga Poses
- By Type: Arm Balance Yoga Poses, Balancing Yoga Poses, Strengthening Yoga Poses
- Difficulty: Intermediate
Benefits and Contraindications
Strengthens the wrists, arms, and shoulders
Improves body stability and overall sense of balance
Lengthens and stretches the spine
Preps you for other inversion poses
Brings energy and vitality to the entire body
Carpal tunnel syndrome or any other wrist injury irritated by extreme extension
High blood pressure or heart condition
Detached retina or glaucoma
Modifications and Props for Beginners
- Use a chair or a block for support. Start in a low lunge position with your hands on the floor, then place your hands on the chair or block and walk your feet back until your body is in a straight line.
- Use a yoga strap around your upper arms to keep them shoulder-width apart and engage your shoulder blades.
- Place a folded blanket or yoga mat under your head to cushion your neck and head.
- Warm up your wrists, shoulders, and core before attempting this pose.
- Engage your core and lift your hips towards the ceiling.
- Keep your gaze at the wall to maintain balance.
- Keep your shoulders away from your ears.
- Practice near a wall or have a spotter nearby for support.
Frequently Asked Questions
Half Handstand at the wall is a challenging pose and may not be suitable for complete beginners. However, with proper preparation, such as practicing Downward Facing Dog, Plank, beginners can gradually build strength and confidence to eventually practice the pose.
Yes, Half Handstand at the wall can help to improve balance as it requires stability and focus to maintain the pose.
To prevent wrist pain, it’s important to warm up properly before practicing the pose. You can also modify the pose by using a yoga block or strap to support your wrists, or by practicing Dolphin Pose, which is a great way to build shoulder and upper back strength without putting too much pressure on the wrists.
Start by holding the pose for a few breaths and gradually work up to holding it for longer periods of time. Eventually, you may be able to hold the pose for up to a minute or longer, depending on your level of strength and comfort.
- One-Legged Half Handstand
- Straddle Half Handstand
- Half Handstand to Plank
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