pose of the month - handstand


DECEMBER: Handstand


Start the new year off with a fresh change in perspective and get upside down! Join Logan for the New Year, New Inversion workshop where you will practice handstand or Adho Mukha Vrksasana. 


1. Begin with your hands on the ground, shoulder-width apart.

2. Hug the shoulder blades onto the back and pull the tips of the shoulder blades down. Rotate your upper arms outward to keep the shoulder blades in place. Hug your arm bones toward each other.

3. Spread your fingers wide, both wrist creases face forward. Press firmly into the pads of the fingers and into the mound between the index finger and thumb.

4. Bend one knee and keep the other leg active by extending through the heel. Take a few practice hops to practice pressing into the hands.

5. Now, take your right leg high, and kick your left leg off the ground. Engage the core muscles, shrug the shoulders toward the ears.

6. Exhale deeply each time you hop.

7. If you feel comfortable with these small jumps, begin drawing your other leg up.

8. With both legs up, pull the ribs in toward the back body. Squeeze the outer legs together and roll the thighs in. 

9. To come out of the pose, bring one leg down, then the other. Try to refrain from sinking in the shoulders.

10. Practice on the other side. 


To go deeper:

Change the gaze for a challenge. Look forward to the floor.



Do not perform this pose if you have a back, shoulder, or neck injury. Practitioners with heart conditions or high blood pressure should also refrain from handstand.


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