Oh the elusive handstand! Many people make this pose a goal for themselves, believing it to be the pinnacle of yogi strength. But it’s not just body strength required to master this pose, as your mind and the fear of falling is a big obstacle in getting into adho mukha vrksasana. There are lots of different ways to get into this pose, but this guide is just one of them. 


Stretches the thighs, hamstrings, groin. 

How to:

  1. Start in downward facing dog adho mukha svanasana. 
  2. Make sure that your hands are shoulder distance apart and that your palms are pressing firmly into your mat. 
  3. Firm your shoulder blades, pulling them up towards your tailbone. Engage through the rest of your arms and rotate your upper arms outward. 
  4. Bend the left knee and step the foot closer towards your hands. 
  5. Keep your right leg long and active by pressing through the hell. 
  6. Sweep your right leg through a wide arc up towards the sky 
  7. Kick your left leg off the floor, straightening the knee, and bringing it up to meet the right leg.
  8. As both legs come off the floor, engage strongly through the abdominals to keep yourself stable. 
  9. Keep trying this hop variation, using a wall to kick up against for confidence building. 

Modify it:

If you are feeling unsure, start close to a wall and use it for support. Keep in mind that this pose is advanced and will take practice before mastering it! Don’t be discouraged–keep trying and you’ll get it!