Handstand Against the Wall – Adho Mukha Vrkasana

Benefits: This pose strengthens the shoulders, arms and wrists, and expands the chest while increasing your heart rate.

Step by Step Instructions:

Start by keeling in vajrasana, facing the wall.

Place your hands mindfully on to your mat, three inches away from the wall,
with your fingers evenly spread.

Tuck your toes underneath, lift your sitting bones and allow them to pull
you up and back into downward facing dog.

Walk your feet in, until your shoulders are over your hands.
Lift your right leg, bend your left leg and kick up on to the wall.

Look up toward your feet to bring your ribcage back, then gaze straight ahead.

Keep your throat, face and eyes soft.

Keep only your heels on the wall with your big toe mounds touching.

Stretch your inner and outer thighs up towards your feet and stretch your feet further up the wall.

Root your hands firmly into the mat, making a straight line from your
inner armpits to your thumb and index finger joints.

To come down, lower the right leg, followed by the left.

Kneel down to come into child’s pose, resting here for a few breaths before coming back to vajrasana.

Everything Else:

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: Obesity, Stress, Depression

Contraindications:Avoid this movement if you are suffering from a migraine, headache back, shoulder, neck or wrist injury, menstruating or if you have a heart condition.

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