Yoga Journal USA — December 2017

YOGAJOURNAL.COM / 62 / DECEMBER 2017

Find your edge and shift your weight

into your hands as you move step by step into

Adho Mukha Vrksasana.

BENEFITS Energizes, builds confi dence, hones attention and focus, and

shifts perspective; strengthens your upper body; reverses the eff ects of gravity

(compression and shortening) on your spine

INSTRUCTION

1 Start in Adho Mukha Svanasana. Bring your feet

together at the midline; spread your palms and press

them into the fl oor. Stretch through the sides of your

waist and fortify your legs. Start to lift your heels,

shifting some of your weight into the balls

of your feet.

2 Step your right foot forward halfway to your

hands and bring your shoulders over your wrists.

Allow your right knee to bend. Keep the ball of your

right foot on the fl oor but lift your heel. Press down

fi rmly through your hands and lift your left leg into

Standing Splits. Remember to lift your left inner

thigh toward the ceiling and make your leg straight,

like an arrow. Wrap your biceps forward. Push

fi rmly down into your hands and make your arms

completely straight, like pillars. Find a focal point,

or drishti, on the ground, a few inches in front of

your hands.

3 Keep your arms fi rm. Bend your right knee deeply

and take a small hop off the right foot. It is paramount

that as you transition weight onto your hands, you

lift up through your inner left thigh (as opposed to

reaching your left leg behind you). Draw your low

belly in to support your pelvis. Do not aim to get your

legs overhead; instead, aim to place your pelvis over

your chest and shoulders. When you lead with your

legs and not your pelvis, you will often backbend

and fi nd balance elusive. Eventually, you will be

able to bring your right leg parallel to the fl oor into

an inverted Utthita Hasta Padangusthasana. At this

stage, don’t lift the right leg higher—it will serve as

an anchor and keep you from fl ipping over. Once

you have your right leg parallel to the fl oor, internally

rotate your thighs, drawing them energetically into

the midline. Your legs should feel like scissor blades:

bolted fi rmly into their common point (the pelvis) and

moving along, but not away from, the midline.

Adho = Downward · Mukha = Face · Vrksa = Tree · Asana = Pose

Handstand

Adho Mukha Vrksasana

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