Handstand Pose (Adho Mukha Vrikshasana)

Handstand is a full-body inversion that demands significant shoulder strength, core stability, and focused balance as the practitioner supports their entire weight on their hands with legs extended overhead. It builds upper-body power, reverses the effects of gravity on the spine and circulatory system, and cultivates deep mental concentration. Entry typically comes from a standing forward fold or downward dog, pressing firmly through the palms while the legs float or kick up toward vertical alignment.

Cues

• Press all four corners of each palm into the mat to distribute weight evenly and protect the wrists.
• Engage the core and squeeze the inner thighs together to keep the hips stacked directly over the shoulders.
• Draw the ribs in and lengthen through the crown of the feet, creating one long line from hands to toes.
• Breathe steadily — holding the breath creates tension that destabilizes your balance.