Yoga Sequence for Handstand (Adho Mukha Vrksasana)

Centering and Warm-Up:

• Begin in a comfortable seated position (Sukhasana or Easy Pose), close your eyes, and focus on your breath for a few moments to center yourself.
• Warm up the wrists with gentle wrist circles and stretches, moving in both clockwise and counterclockwise directions.
• Practice Cat-Cow stretches (Marjaryasana-Bitilasana) to warm up the spine and engage the core muscles.

Sun Salutations (Surya Namaskar):

• Perform a few rounds of Sun Salutations to further warm up the entire body, focusing on synchronizing breath with movement.
• Include variations such as Downward Facing Dog (Adho Mukha Svanasana), Plank Pose (Phalakasana), and Upward Facing Dog (Urdhva Mukha Svanasana) to strengthen the arms, shoulders, and core muscles.

Standing Poses:

• Start with gentle standing poses to continue building strength and stability:
  • Mountain Pose (Tadasana)
  • Forward Fold (Uttanasana)
  • High Lunge (Anjaneyasana)
  • Warrior I (Virabhadrasana I)
  • Warrior II (Virabhadrasana II)
  • Triangle Pose (Trikonasana)

Core Strengthening:

• Move into core-strengthening poses to prepare for Handstand:
  • Boat Pose (Navasana)
  • Plank Pose (Phalakasana)
  • Side Plank (Vasisthasana)

Shoulder and Arm Strengthening:

• Strengthen the shoulders and arms with these poses:
  • Dolphin Pose (Ardha Pincha Mayurasana)
  • Forearm Plank
  • Downward Facing Dog (Adho Mukha Svanasana)
  • Chaturanga Dandasana (Four-Limbed Staff Pose)

Hip Opening and Mobility:

• Open up the hips and build mobility with these poses:
  • Low Lunge with a twist
  • Pigeon Pose (Eka Pada Rajakapotasana)
  • Fire Log Pose (Agnistambhasana)

Wall Drills and Preparatory Poses:

• Practice drills and preparatory poses to build confidence and strength:
  • L-Pose at the wall
  • Dolphin Pose (Ardha Pincha Mayurasana) at the wall
  • Leg lifts and hops against the wall

Handstand Prep and Alignment:

• Focus on proper alignment and technique:
  • Downward Facing Dog (Adho Mukha Svanasana) with one leg lifted
  • Handstand Kick-ups with control
  • Half Handstand against the wall

Handstand (Adho Mukha Vrksasana):

• When you feel ready, come into Handstand:
  • Start in Downward Facing Dog, walk your feet closer to your hands, engage the core, and lift one leg at a time, finding balance and stability on your hands.
  • Press through your palms, engage the shoulders and core, and extend the legs upward, finding a straight line from wrists to hips to heels.
  • Hold for a few breaths, maintaining alignment and stability.
  • Slowly lower down with control and rest in Child's Pose (Balasana) to release any tension.

Cool Down and Relaxation:

• Finish the sequence with gentle stretches and a relaxation pose:
  • Seated Forward Fold (Paschimottanasana)
  • Supine Twist (Supta Matsyendrasana)
  • Savasana (Corpse Pose) for deep relaxation and integration.

Try our yoga sequence builder to create custom sequences for your classes!

Notes for Adaptation:

• Teaching Style: Adapt the sequence to align with your teaching style, philosophy, and the needs of your students. Consider whether you prefer a more structured approach or if you prefer to allow for spontaneity and intuitive sequencing.

• Student Needs: Prioritize the needs and preferences of your students when reordering the sequence. Tailor the practice to accommodate different levels of experience, physical abilities, and individual goals.

• Theme or Focus: If you often teach themed classes or focus on specific areas of the body, consider reordering the sequence to emphasize certain poses or aspects of the practice. This allows you to weave a cohesive narrative throughout the class.

• Transitions: Pay attention to the flow and transitions between poses. Ensure that the sequence flows smoothly and logically, with thoughtful transitions that facilitate a seamless movement from one pose to the next.

• Variations and Modifications: Incorporate variations and modifications of poses to cater to the diverse needs of your students. Offer options for both beginners and more advanced practitioners, allowing everyone to participate and feel challenged at their own level.

• Breath Awareness: Integrate breath awareness into the sequence by cueing students to synchronize their breath with movement. Emphasize the importance of mindful breathing to enhance the mind-body connection and deepen the practice.

• Sequencing Principles: Apply sequencing principles such as building from simple to complex poses, balancing opposing actions, and ensuring a well-rounded practice. Use these principles as a guide to structure the sequence in a way that feels cohesive and balanced.

• Feedback and Reflection: After teaching the sequence, take time to reflect on how it flowed and resonated with your students. Gather feedback from your students to understand what worked well and what could be improved upon for future classes.

• Continuous Learning: Stay open to new ideas and approaches by continuing to explore different sequencing techniques and styles. Attend workshops, collaborate with other teachers, and draw inspiration from a variety of sources to enrich your teaching practice.

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Technical Details

Targeted Areas:

• Shoulders
• Arms
• Core muscles
• Wrists
• Upper back
• Spine
• Hips
• Hamstrings

Benefits:

• Strengthens the shoulders, arms, and core muscles.
• Improves balance, proprioception, and spatial awareness.
• Enhances wrist strength and flexibility.
• Decompresses the spine and relieves tension in the upper back.
• Increases circulation and blood flow to the brain, promoting mental clarity and focus.
• Stimulates the nervous system and boosts energy levels.
• Builds confidence and courage as practitioners overcome fear and challenge themselves in the inversion.
• Promotes a sense of playfulness and joy on the mat.