Yoga Pose:
Adho Mukha Vrksasana
Important Note
Take special precautions while doing any asana. If you are learning yoga, then take the advice of a knowledgeable person. Do not put any kind of force in the event of pain or unable to do so. Keep in mind that you will be able to succeed only with constant practice.
Brief Introduction Of The Adho Mukha Vrksasana
Adho Mukha Vrksasana means Downward Facing Pose, formed by an amalgamation of the Sanskrit terms ‘Adho’, ‘Mukha’, ‘Vrksa’ and ‘Asana’ standing for Downward, Facing, Tree and Pose respectively. It is also referred to as the Tilted Tree Pose, or even as the Handstand. Basically, this is a Yoga posture where you are supposed to balance your body weight on the hands. This is an advanced posture, and you need to practice it regularly to be able to do it expertly. This specific posture looks like a tree that is rooted strongly. As the body faces the downward direction while performing this pose, it has been named ‘Downward Facing Pose’.
How To Do The Adho Mukha Vrksasana?
- Begin the process by assuming the pose of Downward Facing Dog Pose (Adho Mukha Svanasana). Place the hands around 6 inches away from a wall. In case you happen to be a beginner, you would do well to get the support of a wall while practicing.
- Once you have taken that position, ensure that your shoulders are placed exactly over the wrists. Walk slowly towards the hands. Bend any of your knees. Lift the other foot, or alternate leg foot, off the floor. After you feel comfortable in that position, make the leg straight.
- With the vertical leg off the floor getting the wall’s support, lift the alternate leg slowly off the floor. Until you feel comfortable, stay in that position.
- Make sure that your head is directly between the arms.
- Try to remove your feet gradually from the wall.
- Try to keep both the legs unsupported, and in the air.
- For concentration, set your vision on the floor – on a specific point.
- Once your body ‘stands’ upside down, balanced entirely on your hands, transfer your entire body weight onto the hands. This will make you appear as a tilted tree. Congratulations! You have managed to be in the Handstand or Adho Mukha Svanasana pose.
- Release your body from this pose and return to the starting point.
- Keep your body in this pose for a full 1minute or even more.
- Breathe in deeply and gradually.
- Release your body from this position by gradually bringing down your legs, one by one.
- Return to the Downward Facing Dog Pose.
Benefits Of The Adho Mukha Vrksasana
This pose has plenty of benefits for practitioners:
Once the Handstand Pose stimulates this chakra, the amrita or nectar which flows naturally through the whole body can offer a fresh sense of enthusiasm and energy, and can correct all the bodily functions. It can help keep the mind in a condition of serenity and calmness, and reduce negative emotions and stress.
- Strengthens the body
- Improves balance
- Aids in better blood circulation
- Relaxes you
- Improves energy levels
Once the Handstand Pose stimulates this chakra, the amrita or nectar which flows naturally through the whole body can offer a fresh sense of enthusiasm and energy, and can correct all the bodily functions. It can help keep the mind in a condition of serenity and calmness, and reduce negative emotions and stress.
Precautions To Be Taken While Doing The Adho Mukha Vrksasana
Before doing this asana, you have to keep a few important points in mind.
- Try to do it on an empty stomach, preferably in the early morning. If you are unable to perform it in the wee hours of the morning, try to do it during the evening. In any case, ensure that food is eaten 4 to 6 hours prior to starting this posture. You can have foods some time after performing this asana, which can provide you with strength and energy. In any case, the asana will help in proper digestion of foods and make you hungry.
- Avoid performing it in case you suffer from headaches, high blood pressure, heart conditions, shoulder injuries, neck injuries, head injuries and back injuries.
- Never perform this pose if you are suffering from a bout of diarrhea.
- Also avoid it in case you are suffering from severe pain in the legs and heel.
- Women should avoid it during the period of menstruation.
- In case you have attained expertise in this pose and plan to conceive, you would do well to practice it until you test positive for your pregnancy. Do not start learning this posture after getting pregnant. It is important to avoid performing it at the time of maternity.
Conclusion
Now that you have found out about the benefits of Adho Mukha Vrksasana, and know how to do it with full precautions, start practicing it. This pose can be extremely beneficial for your whole well-being. It can appear to be difficult, but you can get adjusted to it and find it increasingly easier to perform with regular practice. And with constant practice, you can start seeing the benefits of this widely regarded asana on your body.
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