7 Adho Mukha Vrksasana

Adho Mukha Vrksasana

Adho Mukha Vrksasna is sanskrit for downward facing tree. The definition for adho means downward, mukha means face, and Vrksha means tree.

Description:

Adho Mukho Vrkshasana is a good asana to learn to open your shoulders and to develop arm and wrist strength. The preparatory poses for full arm balance are downward facing dog pose and plank pose. You should develop stability and arm strength in these asana before attempting full arm balance.

Verbal Cues:

1. Start in downward - facing dog

2. Step right foot in about a foot closer to hands

3.Hop off the right foot and swing the left leg like a pendulum

4. Use strength to lift the legs over shoulders and wrists

5. Stack hips over shoulders and wrists to set a stable base

6. Pull front ribs into your torso, curl your tailbone towards your heels

7. Relax head between your shoulders blades and gaze to the center of the room or to the floor

8. Repeat using opposite leg

9. Keep the shoulder blades firm on the back, just as in plank pose.

Benefits:

1.Relieves mild depression

2. Strengthens the shoulders, arms, and wrists

3. Improves sense of balance.

4.Stretches the belly

Caution:

Do not attempt if you have any of the injuries

1. Back

2. Shoulder

3. Neck

4. Wrist

5. Spinal