April 03 (Punjab Khabarnama) : Fitness enthusiasts swear by staying consistent with their workouts, trying new things, and never giving up. Something similar is the case with actor Sameera Reddy who recently took to Instagram Stories to share a glimpse of herself acing an advanced supported handstand in Iyengar yoga.
“A different kind of high,” Reddy captioned the picture in which she can be seen doing Adho Mukha Vrksasana, or downward-facing tree pose. “In this pose, you balance on your hands while your body is inverted, with your legs extending upward toward the sky. It’s an advanced yoga pose that requires strength, balance, and concentration,” fitness expert Garima Goyal said.
How to do it?
- Begin in a downward-facing dog pose (Adho Mukha Svanasana), with your hands and feet on the ground and your hips lifted towards the sky. Walk your feet closer to your hands, preparing to lift your hips higher.
- Bend one knee and start to kick up with the other leg, using momentum to lift both legs off the ground.
- Once both legs are in the air, engage your core muscles and press firmly through your palms to maintain balance. Your arms should be straight and shoulders aligned over your wrists.
- Aim to create a straight line from your wrists to your hips, through your shoulders and legs. Keep your gaze between your hands or slightly forward to help with balance.
- Maintain steady breath throughout the pose, inhaling deeply through the nose and exhaling slowly.
- Hold the pose for a few breaths or as long as comfortable, gradually building strength and endurance over time.
- To come out of the pose, gently lower one leg at a time back to the ground, returning to a downward-facing dog or child’s pose for a moment of rest.
Adho Mukha Vrksasana strengthens the arms, shoulders, and core muscles, improves balance and concentration, and can also help to overcome fear and build confidence, Goyal said. “It’s important to practice safely and gradually and to listen to your body’s limitations. If you’re new to handstands, it’s advisable to practice under the guidance of an experienced yoga instructor,” said Goyal.
Benefits
Strengthens upper body
It strengthens the arms, shoulders, wrists, and upper back muscles as they support the body weight.
Improves balance
Balancing on your hands requires concentration and proprioception, enhancing overall coordination.
Builds core strength
Engaging the core muscles to stabilise the body in the inverted position helps to build core strength and stability.
Increases circulation
Being inverted can improve blood flow to the upper body and head, potentially relieving pressure on the legs and promoting circulation.
Boosts confidence
Overcoming fear and mastering the Handstand pose can boost self-confidence and mental resilience.
Improves focus and concentration
Holding the pose requires focused attention, helping to improve concentration and mental clarity.
Stimulates nervous system
Inversions like handstands stimulate the parasympathetic nervous system, promoting relaxation and reducing stress.
Stretches the spine
While in the pose, the spine is lengthened, providing a gentle stretch to the vertebrae and relieving tension in the back.
Improves breathing
Deep, controlled breathing in this pose can help to expand lung capacity and improve respiratory function.
Things to keep in mind
Apart from adequate warm-up, and preparatory exercises, it is a good practice it with props. “Use props like a wall or a spotter for support and safety, especially when learning or practicing handstand pose for the first time,” said Goyal.
What else?
- Pay attention to alignment to avoid straining the wrists, shoulders, or neck. Keep the shoulders stacked over the wrists, engage the core muscles to maintain a straight line from wrists to hips, and avoid overarching or rounding the back.
- Maintain steady, controlled breathing throughout the pose. Avoid holding your breath, which can increase tension and make it harder to balance.
- Practice safe entry and exit strategies. “Start by learning how to kick up into a handstand against a wall or with a spotter’s assistance. Learn how to come out of the pose safely, lowering one leg at a time or rolling out if needed,” said Goyal.
- Respect your body’s limits and avoid pushing beyond what feels comfortable or safe. If you feel any sharp pain or discomfort, ease out of the pose and reassess your alignment or technique.
- Handstand pose requires patience and consistent practice to master. Be patient with yourself and celebrate progress, no matter how small.
- Allow your body adequate rest and recovery time between handstand practice sessions. “Overtraining can lead to injury and burnout,” Goyal cautioned.
