In Yoga diaryIn the Archives series, we share a curated collection of articles originally published in back issues dating back to 1975. These stories offer a glimpse into how yoga has been interpreted, written about, and practiced over the years. This article first appeared in the July-August 1983 issue Yoga diary. You can find more of our archives here.
Although not considered a beginner’s pose, Handstand can teach the experienced yoga student a lot about the practice of yoga. half face means face down, and vrks means tree – that is why Handstand is called ‘tree facing down’, implying that the arms and shoulders become like the roots of a tree, providing support and nourishment to the structures above.
Benefits of handstand
This pose offers the benefits of inversions, such as better circulation to the upper body. Like the other classic inverted poses Sirsasana (headstand) and Sarvangasana (shoulderstand), it also teaches the student balance. The nervous system controls movement through learned patterns in which groups of muscles and joints habitually act to achieve desired results. In turn, this movement produces feedback, which informs the nervous system where one is in space in relation to gravity. When the body is upside down or in some other unusual position, the nervous system receives new input. Therefore, it must constantly adapt to the new demands that gravity places on the body to avoid injury and maintain position.
Teaches focus
Placing the body upside down requires concentration and awareness and teaches the student to maintain inner balance – the ability to stay in touch with your inner equanimity in the midst of outer turmoil and in the midst of constant adjustment. For many, the practice of Adho Mukha Vrksasana creates an outward turmoil of uncertainty and fear; it is the perfect opportunity to learn the value of maintaining a connection with the inner life. One way to do this is to maintain regularity of breathing in the pose.
Builds strength
Another benefit of this pose is the strength it creates in the muscles of the upper limbs and torso. Handstand requires strength in the wrist extensors (those muscles just above the back of the hand but below the elbow), in the triceps (on the back of the upper arm), in the pecs (upper chest muscles), and in the many shoulder and back muscles used to stabilize the scapulae (shoulder blades) during the pose. When standing, the body is supported by the large and quite strong muscles of the legs, thighs and buttocks. In contrast, the muscles of the upper limbs have much less muscle mass with which to provide force, and the shoulder joint is less stable, mainly due to its superficiality.
This allows more freedom of movement in the shoulders than in the hips, but makes the movement more difficult to control. The hip joint is the exact opposite: its bony structure and large muscles provide more stability but less mobility.
One of the lessons you can learn in Handstand is how to balance strength and flexibility. Adho Mukha Vrksasana invites strength to the upper body, allowing more effective use of the arms instead of the back when performing everyday tasks such as lifting heavy objects. Because of this strengthening, Handstand can help prevent back injuries.
Offers a lesson in resilience
Finally, Adho Mukha Vrksasana demonstrates the importance of difficulty in the practice of yoga. Just as the handstand is hard on the arms and can therefore strengthen them, encountering psychological and emotional challenges during the practice can remove blocks to the true expression of yoga. The student with this posture will welcome difficulties, whether it is the difficult asana or the difficult personal situation, because it is an opportunity to practice yoga with greater clarity.
The challenge of a difficult asana is direct and immediate; it becomes clear where you need to let go and where you need to be strong. For example, when one’s emotional stability is threatened, one can also learn where attachments and blockages are and release them. Difficulties are therefore necessary in yoga, not because it is an obstacle, but because it offers an opportunity to improve, release and transcend our limitations. And that transcendence of limitations is at the heart of yoga.
How to practice the handstand
To practice Adho Mukha Vrksasana, the student must have confidence in the strength of the arms. After practicing yoga regularly for some time, they can try walking with their feet against the wall in a backward handstand (Figure 2). This allows the student to sit upside down and begin to strengthen the arms. Make sure the spine remains straight and not collapsed. The front lower ribs should be held and not pushed outwards, as in Figure 3, where the lumbar (lower) back is arched and tension is created. (In the beginning, it is better to practice this preparatory pose with the help of a teacher who will provide support.)
For some students, the preparatory pose will be simple and they can immediately move on to the next stage. But others should practice at this level for a while. As with all aspects of yoga, progression is completely individual and each student should move at their own pace. The student who is too eager to move on to the next stage should explore this attitude and learn more patience in practice.
To begin practicing the full handstand, place the hands six inches away from the wall, with the tips of the fingers pointing directly toward the wall. Place one foot forward, with the weight resting on the ball of that foot. Place the other foot back 18 to 24 inches, depending on the length of the legs. The front leg, closest to the wall, is the “push” leg and the other is the “swing” leg. Remember to transfer the weight as far forward over the fingers as possible to minimize the backward and forward movement of the shoulders as you go up. Initially, keep your head up and look at the wall. Later, the head may fall during the pose and as it rises, but initially one should lift the head to avoid collapsing the elbows.
When you exhale, push with the push leg and swing up with the swing leg. Press firmly against the floor with your hands; keep the breathing even and come down before the strength is exhausted, so that the descent can be controlled. Repeat. Gradually work up to holding the pose for one minute. Be careful not to arch the lower back or strain the neck. The body should be in a straight line, as shown in Figure 1. Do not forget the importance of raising the legs. This takes some of the work off the arms and makes it easier to hold the pose. Reach up like the branches of a tree, using the upward energy of lifting the legs and feet.
In addition to strengthening the arms, this pose strengthens the shoulders and wrists and expands the chest. It should not be practiced during menstruation or for several weeks after childbirth. Caution is also advised in people with high blood pressure or a detached retina and in pregnant women. In such cases, seek the help of a competent teacher.
A note for teachers
When helping someone get into a handstand, stand between the student and the wall and slightly to the side. Be extremely careful never to reach across the student’s body to grab the leg on the opposite side.
Always grab the leg closest to you first to avoid being kicked in the head. If you wish, support the student with your knees under the shoulder. Again, this should be the shoulder closest to you. This support gives confidence and ensures that the student does not drop his arms or hit his head against the wall.
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