Half Handstand on Wall – Ardha Adho Mukha Vrksasana

Benefits: This movement is practiced in preparation for full handstand against the wall. It builds upper body strength and helps one gain confidence in being upside down.

Step by Step Instructions:

Begin by kneeling in vajrasana, with your hands on your thighs and your toes
touching the wall.

Exhale and place your hands on the mat, directly under your shoulders, with
your fingers spread. Tuck your toes underneath and straighten your
legs, coming in to a short Downward Facing Dog.

Bend your left knee and place your foot on the wall at hip height,
followed by your right. Press your heels in to the wall and
straighten your legs.

Allow your hands to descend evenly. Move your armpits toward the wall.
Move your lower ribcage into the body. Keep your legs straight and
press your feet in to the wall.

To come down, bend your right knee and bring your left foot on to the
mat, followed by your right. Place your shins flat on the mat and
again come to kneeling in vajrasana, with your hands on your
thighs. This movement can be practised repeatedly in one session,
either consecutively or dispersed throughout.

Everything Else:

Level: 5
Props required: Wall
Movement Type: Inversion
Sub Movement Type-A: Arm Balance
Sub Movement Type-B: Strengthening
Main Anatomical Focus: Shoulders
Secondary Anatomical Focus: Wrists
Physiological Focus: Circulatory System, Muscular System, Respiratory System, Skeletal System

Therapeutic Focus: Lethargy, Obesity

Contraindications:Avoid this movement if you have a serious shoulder or wrist injury, if you are menstruating, pregnant have a headache or you suffer from High Blood Pressure.

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