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Restorative yoga poses and hatha yoga stretches

English name: Handstand
Sanskrit name: Adho Mukha Vrksasana

Difficulty level: Advanced

Technique

1. Stand, feet together.
2. Bend forward and place the palms flat on the floor slightly more than shoulder width apart, keeping the arms straight and extended.
3. Walk in as close as possible so that, with palms on the floor, arms and back straight and extended, the hips are above the shoulders. Keep the face pointing to the floor.
4. Raise one foot from the floor, as high as possible above the hips, without twisting.
5. Push the standing leg into the air, aligning hands, shoulders, hips and ankles.
6. Push down through the hands, extend out of the shoulders, lengthen the back and legs.
7. Hold the pose for as long as possible.

Breathing

• Breathe normally in the final position.

Benefits

• Anatomical - Engages and strengthens the arms, shoulders, back, abdomen and legs. Improves circulation.
• Mental - Increases focus and concentrations. Increases blood flow to the brain stimulating the pituitary gland increasing mental clarity and mood.

Notes

• Balancing in handstand requires good balance on the arms. Until this is possible practice handstand against a wall. Start with the hands about 20cm from the wall, and kick the heels up so they rest against the wall in the final position. Try not to be afraid of toppling or falling.
• Handstand requires strong arms, practice only position 3 or 4 until the arms and shoulders are strengthened.