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.

Step-by-Step Instructions

Step 1
Begin in a seated position, facing a wall, with your legs extended. Use the distance between you and the wall as a guide for placing your hands.
Step 2
Position your hands by your sides.
Step 3
Transition your body, flipping over and switching the placement of your hands.
Step 4
You should now find yourself in a downward-facing dog pose, with your face directed towards the wall.
Step 5
Gradually walk your feet up the wall, adjusting the position of your hands and feet until your body forms a right triangle with the wall.
Step 6
To exit the pose, gently walk your feet back down the wall and relax into a child's pose position.

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.

Useful Tips

  • 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

Is Half Handstand at the wall suitable for beginners?

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.

Can Half Handstand at the wall help to improve balance?

Yes, Half Handstand at the wall can help to improve balance as it requires stability and focus to maintain the pose.

How can I prevent wrist pain while practicing Half Handstand at the wall?

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.

How long should I hold the pose?

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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Iana Varshavska
Iana Varshavska
Website administrator

In love with yoga and everything that goes along with it. Iana is a Registered Yoga Teacher (RYT) who has completed the 200-hour Yoga Teacher Training Certification by the Yoga Alliance U.S. In addition to that, she is constantly studying and improving her skills in various aspects of yoga philosophy, yoga anatomy, biomechanics, and holodynamics.