Adhomukha Vrksasana

‘Adho mukha’ means downward face, ‘vrksa’ is tree, Adhomukha Vrksasana is a strong inversion and is great for reducing depression and relieving stress.

Organising the Pose:-

1. Begin in downward facing dog, with your back facing the wall. Place your hands shoulder width apart with the fingertips a few inches away from the wall, pressing firmly into the floor.

2. Walk your feet close to your hands ,setting the shoulders over the wrists. Bend one knee and kick the other leg up first and the n the bottom leg so the heels are supported on the wall above your head.                  

3. Ensure that your hands are straight and no bend in the elbows. Engaging the core slowly take the heels away from the wall balancing only on the hands.

4. Stay in this position for 30 -60 seconds, with a steady breath and eye gaze fixed to a point below on the ground. To exit ,gently move your legs down one by one while exhaling.


-Do use a padded support, placed on the floor between your hands, to brace the crown of your head for more confidence. The height of the support will depend on the height and length of your arms. Walk in from the down dog till you brace your crown on the support and the back of your head against the wall before following the above instructions.


-Don’t practice this pose if you have neck, shoulder or back injuries, headache, heart condition, high blood pressure or are menstruating.


-This pose strengthens the shoulders, arms and wrists and stretches the belly.

-It calms the brain and helps relieve stress, mild depression and improves a sense of balance.

Try this coveted pose and invert the way you look at life, as sometimes it’s just about seeing things the other way around!


Neelanjana Bharadwaj– Yoga Expert