How to Do Handstand Pose (Adho Mukha Vrksasana): Step by Step Guide for Beginners

What Is Handstand Pose (Adho Mukha Vrksasana)?
Handstand Pose, known as Adho Mukha Vrksasana in Sanskrit and sometimes called Downward Facing Tree Pose, is a powerful inversion that strengthens the entire body. It energises the arms, shoulders, core and legs while improving balance, focus and confidence. Handstands offer a fresh perspective and can be uplifting for both mind and body.

When You Should Avoid This Pose
Avoid Handstand Pose if you have an abdominal, arm or leg injury or if you have recently had surgery. Beginners should practise against a wall until they build enough strength and stability to balance safely.

How to Do Handstand Pose in 3 Easy Steps

1. Prepare in Downward Facing Dog.
Begin in Downward Facing Dog Pose Adho Mukha Svanasana. Walk your feet closer to your hands. Bend one knee and lift the opposite leg upwards.

2. Take flight.
Push through your hands and lightly jump both legs up. Engage your core and keep your gaze down to maintain balance.

3. Hold and release.
Stay in the pose for several deep breaths. Lower your legs with control when you are ready to exit. Repeat on the other side.

Variation: Use a Wall for Support
Practise facing a wall to help you feel secure. Place your feet against the wall once lifted to maintain balance while you strengthen your shoulders and core.

Common Questions About Handstand Pose (People Also Ask)

Is Handstand Pose good for beginners
Yes, when practised with a wall and proper guidance.

Does Handstand increase confidence
Yes, mastering inversions often boosts self belief and focus.

What muscles does Handstand strengthen
The pose strengthens the shoulders, arms, core, back and legs.

Should my arms bend in a handstand
No, keep your arms straight to protect your joints.

Preparatory Poses

• Mountain Pose, Tadasana
  
• Downward Facing Dog Pose, Adho Mukha Svanasana
  
• Plank Pose, Phalakasana
• Side Plank Pose, Vasisthasana
  
• Boat Pose, Navasana
  
• Eagle Pose, Garudasana
  
• Standing Splits, Urdhva Prasarita Eka Padasana
  
• Cat Pose, Marjaryasana

Follow Up Poses

• Child’s Pose, Balasana
• Downward Facing Dog Pose, Adho Mukha Svanasana