ARDHA ADHO MUKHA VRKSASANA - PART II - THE POSE

In this weeks teaching we'll continue the practice of Ardha Adho Mukha Vrksasana (Half Handstand). Maybe you want to have a sneak peak again on the preparation post from last teaching before you continue with the full pose. 

Lpose

Practicing Ardha Adho Mukha Vrksasana:  

- Come into Adho Mukha Virasana (Downward-Facing Dog) with the heals touching the wall. Walk one foot followed by the other until your legs are in the same line as your hips and the thighs are parallel to the floor.  

- Make sure you have an equally pressure on both hands and extend trough your arms to lengthen the spine and push up the hips towards the ceiling. Make sure your arms are straight or use a belt if the elbows have a tendency to open up towards the sides. 

- Keep your arms, shoulders and torso in a straight line and press the heels into the wall

- Be careful not to collapse in the lower back by letting your ribs come forward. Lengthen the tailbone up and soften your ribs towards your back to create alinement.

- Don't lose the consciousness of the legs, even if they are not supporting the pose as in the standing poses the leg muscles are actively working as in the standing poses. 

- Stay in the pose up to 30 sec to 1 min if you are new, and a bit longer if you have more practice. 

- Walk your feet back down to come out of the pose.

…In part III we'll continue with the relax & recuperation…stay tuned! 

Benefits: Prepares the body and mind for Adho Mukha Vrksasana (Handstand Pose). Helps to develop wrist, arm and shoulder strength.  

Caution: If you suffer from wrist injury, high blood pressure or heart condition. Inversions are not recommended to practice during menstruation. 

TO BE CONTINUED!