Adho Mukha Vrksasana

Learn how to do Adho Mukha Vrksasana (handstand) step-by-step, using Iyengar yoga techniques. This structured course takes you through basic preparatory poses that enable you to build the strength and confidence to eventually kick up into the full pose.

You may not have done a handstand since you were a young child. Even then it might have been something that you did not feel confident with. When you see a child playfully kicking up into a hand stand, the sense of energy and freedom is obvious and contagious. It is never too late to learn.

This fun pose is often included at the start of a yoga sequence. It is empowering and can help to lift energy levels and shake off lethargy. Join Rod in this three-part course and learn step-by-step how to approach Adho Mukha Vrksasana with confidence.

Who is this course is for?
  • Individuals with no prior experience or limited prior experience with Adho Mukha Vrksasana
  • Those looking to build foundational techniques and confidence with this pose
  • Anyone wanting to build overall strength and confidence
  • Completion of the Yoga Selection beginners program or equivalent is recommended

How will this course help me?

These tutorials will help you build the strength, mobility and confidence to eventually kick up into Adho Mukha Vrksasana. This pose is energising and fun. It also helps you get used to being upside down, which is useful preparation for the other more advanced inversions you will encounter.

What do I get from this course?

  • A comprehensive and structured approach to learning Adho Mukha Vrksasana using Iyengar yoga techniques
  • Essential foundations and key principles clearly communicated to help you go further on your yoga journey
  • Step by step tracking of your progression through the course
  • Email reminders to help keep you motivated and on track
  • Email support from your teacher


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Get started straight away with our 14-day free trial. You’ll get access to all our courses, weekly class videos, complete pose library, sequences, in-depth articles and more.

Course Progress

Adho Mukha Vrksasana Course - Tutorial 1

Focus: If you want to feel more confident with handstands, then this is the right place to start your journey. You will begin by gradually getting used to supporting your body weight with your hands. It will take some time for your wrists to adjust and strengthen. Next, learn techniques to prepare your legs for kicking up into the pose. Then learn to walk up the wall into a half handstand. This position builds your confidence and also helps you to get your bearings whilst upside down. There are helpful hints and adjustments included in case you have any difficulty with mobility in your shoulders.
Benefits: Increased wrist mobility, increased arm muscle strength, increased confidence. Assists with low energy and depression.
Equipment: Mat
Level: Beginner to intermediate
Duration: 15 min
Start

Adho Mukha Vrksasana Course - Tutorial 2

Focus: If you have completed class one in this series you will be more confident about being upside down. You will also be more able to support your body weight with your arms. Take the next step now. Begin kicking up into a full handstand. Clear some space around your mat and let’s go! This tutorial teaches you all the basic techniques and actions. Learn how to position your hands. Know where your feet need to be. Find out where you need to be looking. Start off well within your comfort zone and gradually challenge yourself to get higher and closer to the wall. Don’t worry if this pose does feels difficult at first. There are lots of helpful tips to guide you.
Benefits: Increased wrist mobility, increased arm muscle strength, increased confidence. Assists with low energy and depression.
Equipment: Mat
Level: Beginner to Intermediate
Duration: 15 min
Start

Adho Mukha Vrksasana Course - Tutorial 3

Focus: Welcome to the final class of this three-part course. If you have completed the first two classes, you will be starting to feel more confident with handstands. The basic actions for kicking up have already been taught. This tutorial examines other methods that can assist you if you are close, but have not yet achieved a full handstand.  If you are already kicking up independently, techniques for improving the pose are explored.
Benefits: Increased wrist mobility, increased arm muscle strength, increased confidence. Assists with low energy and depression.
Equipment: Mat, bolster, belt
Level: Beginner to intermediate
Duration: 15 min
Start

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