How to Do Adho Mukha Vrksasana Pose | Handstand

There is something so playful and exhilarating about turning your world upside down! Handstand, or Adho Mukha Vrksasana, is one of those poses that invites us to tap into our inner child while building incredible strength and focus. It’s a full-body experience that energises the nervous system and helps us see things from a completely different perspective.

Whether you’re right at the start of your inversion journey or you’ve been playing with balance for a while, this pose meets you exactly where you are. We love using a wall for support—it’s like a supportive friend that’s always there to catch you! It’s not about being “perfect” or sticking the landing every time; it’s about the joy of the process and the strength you build along the way.

In this guide, we’ll walk through how to safely set up your foundation and find that sense of lightness as you lift your feet off the earth.

How To Do Adho Mukha Vrksasana (Handstand Pose)

Prepare your space
Find a clear space near a sturdy wall. Before we go upside down, it’s important to warm up your wrists and shoulders with a few Sun Salutations to get the energy flowing through your body.

Set your foundation
Stand facing the wall and place your palms on the floor, about shoulder-width apart. Spread your fingers really wide and press into your fingertips to create a solid base, keeping your hands just a little bit away from the wall.

Find your lift-off
Step one foot closer to your hands and lift the other leg high. With a soft gaze between your hands, take a gentle hop or kick-up to bring both legs toward the wall, keeping your belly drawing in toward your spine.

Engage and lengthen
Once you’re up, press firmly into the ground and reach up through your heels. Imagine creating one long, beautiful line from your hands all the way to your toes, engaging your legs and core to stay steady.

Play with balance
Use the wall as much as you need to feel safe. As you feel more stable, you might try to gently move your feet away from the wall for a breath or two, focusing on your steady, deep breathing.

Land with grace
Stay for a few breaths, enjoying that rush of energy! When you’re ready, lower one leg at a time with control and take a moment in Child’s Pose to let everything settle.

The Benefits of Adho Mukha Vrksasana (and Yoga in General)

Practising Handstand is such a powerful way to build strength through your shoulders, arms, and wrists. Because you’re supporting your entire weight, it naturally tones the upper body and fires up those deep core muscles to keep you steady. It’s also a brilliant way to improve your circulation and give your lymphatic system a little boost, helping you feel refreshed and vibrant.

Beyond the physical, being upside down is like a reset button for your nervous system. It brings a fresh flow of blood and oxygen to the brain, which can help clear away mental fog and leave you feeling focused and energised. It’s also a wonderful practice for building confidence; there’s something so empowering about facing the fear of being upside down and finding your balance.

This is what we love about Yoga — it’s not just about becoming more flexible or strong. It’s about changing your perspective, finding your inner courage, and learning to trust yourself, one breath at a time.

Explore More Yoga Poses

If you enjoyed this pose, you might also love:

• How to Do Bakasana Pose | Crow Pose
• How to Do Pincha Mayurasana Pose | Forearm Balance
• How to Do Kumbhakasana Pose | Plank Pose

Curious About Yoga Teacher Training?

This pose is one of 108 you’ll explore in our 200 Hour Yoga Teacher Training — along with yoga philosophy, breathwork, meditation, anatomy, and the confidence to teach.

You don’t need to be the most flexible person in the room. You don’t need to have been practising for years. You just need to be curious and willing to begin. Whether you want to teach professionally, deepen your personal practice, or simply discover more about yourself — this training meets you where you are.

Learn more about Yoga Teacher Training →

Always merrymaking,
Emma + Carla