Adho Mukha means having the face downwards. Vriksha means a tree. Adho Mukha Vrikshasana is the full arm balance in modem gymnastics.

Adho Mukha Vrikshasana

Technique

  1. Stand in Tadasana. Bend forward and place the palms on the floor about a foot away from a wall. The distance between the palms should be the same as between the shoulders. Keep the arms fully stretched.
  2. Take the legs back and bend the knees. Exhale; swing the legs up against the wall and balance. If the hands are kept far from the wall, then when the legs are supported by the wall the curvature of the spine will be great and will cause much strain. It will also be difficult to balance if the hands are kept away from the wall. Stay in the pose for a minute with normal breathing.
  3. After learning to balance on the hands against the wall, take the feet away from the wall. Then try the pose in the middle of the room. Keep the legs fully stretched and the toes pointing up. Lift the head as far up as you can.

Effects of Adho Mukha Vrikshasana

Adho Mukha Vrikshasana develops the body harmoniously. It strengthens the shoulders, arms and wrists and expands the chest fully.

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