Adho Mukha Vrksasana




Adho Mukha Vrksasana


1) Perform Downward Facing Dog with fingertips an inch or two away from a wall, hands shoulder-width. Spread palms, press bases of index fingers firmly against floor.

2) Bend one knee, step left foot in closer to wall.  Take a few practice hops before you try to launch yourself upside down. Sweep right leg through a wide arc toward wall, kick left foot off floor, immediately pushing through heel to straighten left knee. As both legs come off ground, engage deep core to help lift hips over shoulders. Hop up and down several times, each time pushing off floor a little higher. Exhale deeply each time you hop.

3) Squeeze outer legs together, roll thighs in. Hang head from a spot between shoulder blade,  gaze to centre of room.

4) Hold. When coming down don’t sink onto shoulders. Take one foot down at a time.


  • Calming the nervous system
  • Nourishing the brain cells
  • Stimulating to the heart and circulation
  • Balancing to the hormonal and digestive systems
  • Strengthening to the spirit



Headstand With Butterfly Legs

Headstand With Butterfly Legs

Headstand Variation

Half Headstand


  • Back, shoulder, neck injury
  • Headache
  • Heart condition
  • High blood pressure
  • Menstruating
  • Pregnant

George Watts

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