Handstand Changed My Perspective of Life
Undoubtedly, handstands terrify most people—no matter how physically fit or strong they are. But that doesn’t mean you should avoid them just because you didn’t do gymnastics as a child or fear falling on your head. With consistent practice, students gain confidence and learn to control mental chatter, which helps create a sense of calm.
Adho Mukha Vrksasana, also known as the Handstand or Downward-Facing Tree Pose, is an inversion that expands your perspective and opens up fascinating new opportunities.
What more could a pose possibly offer?
Step-by-Step Instructions
- Start in Downward Dog with your hands about 6 inches from the wall.
- Shift your shoulders over your wrists, then bring your hips over your shoulders as you step your feet closer to your hands.
- Keep your right foot grounded, lifting onto the ball of the foot and bending the knee. Straighten the elevated leg behind you.
- Begin hopping lightly off the bent leg, kicking the straight leg upward. Flex your raised foot to keep your body engaged.
- Aim to touch the wall with both heels. Breathe deeply, keeping your head tucked between your upper arms.
- Practice lifting your heels off the wall and finding balance. To reach up through the heels, engage your legs firmly. Try gradually lowering your gaze to the floor.
- Lower one leg at a time, rest, and then try kicking up with the opposite leg for balance.
Benefits of Handstands
Strength and Flexibility
Handstand Pose activates key joints like the hip flexors, shoulders, and wrists, along with core muscles (transverse and rectus abdominis, internal and external obliques), upper body (trapezius, triceps, deltoids), and the pelvic floor (psoas, adductors). With continued practice, these muscles become stronger and more flexible.
Cardiovascular and Adrenal Glands
The adrenaline rush from lifting into a handstand boosts blood flow to the brain and muscles. This causes a temporary increase in heart rate and supports circulation.
Focus and Balance
Focus and balance are essential. When inverted, the brain can feel disoriented. Proper alignment of shoulders over wrists requires intense concentration and spatial awareness.
Energy and Breath Awareness
Upside down, the weight of abdominal organs presses against the diaphragm, encouraging deeper inhalations. This promotes better oxygen exchange and helps expel more carbon dioxide with each breath.
Spine and Bone Health
Consistent practice of Adho Mukha Vrksasana helps lengthen the spine and may help counteract compression-related spinal degeneration. It also relieves joint and foot pressure, supporting faster leg muscle recovery and contributing to a healthy spine.
Calms the Nervous System
The inversion boosts blood and oxygen flow to the brain, stimulating the parasympathetic nervous system, which helps reduce cortisol (a stress hormone). This has a calming effect, easing anxiety and mild depression.
Other Benefits
Like other inversions, this pose improves circulation in the face and scalp, enhancing skin and hair health. It also activates the Crown Chakra (Sahasrara), encouraging stillness (Sthiram) and offering a deeply grounding experience.
Errors While Doing Handstands
1. Failing to Warm Up
This is the “golden rule” for a reason. Handstands engage nearly every major muscle group. Skipping warm-ups can lead to injury. Start with a warm Vinyasa flow, followed by specific handstand drills.
2. Incorrect Wrist-Over-Shoulder Alignment
If your shoulders are stiff, work on flexibility before attempting a full handstand. Try this quick test:
Stand straight with your back against a wall and reach your arms overhead. If your wrists align over your shoulders comfortably, you’re good to go.
3. Arched Back
This is the most common beginner mistake. A straight spine ensures proper muscle engagement and alignment. Arching can occur due to:
- Tight Shoulders: Limited mobility causes overcompensation. Focus on stretching your lats, teres major, and pecs to improve your handstand form.
- Inactive Core: A splayed ribcage means your core isn’t engaged. Activate your core—hug your belly in and engage the pelvic floor. Add core exercises to your warm-up.
- Looking Too Far Forward: Keep your gaze between your pointer fingers. Avoid straining the neck or leading with the chest.
4. Fear of Falling
Fear shows up as an arched back or low hips. Gain confidence by practicing near a wall or with a partner to “catch” your legs and help build upside-down trust.
Conclusion
Practicing Handstand Pose requires hip lift, breath awareness, and core strength—but above all, the courage to face the fear of falling. It demands focus on Drishti (gaze) and breath control to maintain balance.
Remember, handstands are about challenging your comfort zone. The benefits of being upside down are vast. So as you build strength and refine technique, don’t forget to have fun!
