Handstand/Adho Mukha Vrksasana (downward facing tree)
Prep: Begin by sitting on mat with you back up against the wall and legs outstretched. Place the hand where you feet were and bring your legs back to the wall into a short down dog. Walk the feet up the wall until legs are hip height. Straighten legs so that they become parallel to the floor while the torso is perpendicular to the floor. Arms are straight and shoulders distance apart, palms flat on the floor, gaze between the hands. Stay here with the breath for 5-15 counts. You may lift one leg up toward the ceiling at a time if you like.
Handstand at the wall: Face the wall on hands and knees. Place the palms on the floor shoulders distance apart. Keep arms straight gaze between the hands. Lift the knees up off of the ground into a short downward facing dog. Lift one leg up (the whipping leg) and bend the opposite knee. Simultaneously lift the whipping leg up and press off of the bent leg bringing the legs up and against the wall. (You may also try to kick both legs up the wall at the same time) Stay here for 5, 10, 15 breaths. Of course you can play with bringing one leg and maybe both away from the wall to balance free for a couple of seconds or more. Eventually you may achieve this as a freestanding pose.
Physical Benefits: This pose works the muscles of the legs, torso and arms simultaneously. It is a very rigorous pose that builds strength and endurance.
Spiritual benefits: As is the case with all inversions, handstand is empowering and challenging, as well as liberating as it creates new perspective by literally turning the world upside down. Handstand also helps one to move passed fear of the unknown as you ground the hands into the ground and send the feet to the sky.
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