Handstand or downward facing tree pose

Handstand or Downward Tree Pose – Yoga Diary

1. Start with your mat on the wall in Adho Mukha Svanasana, with your fingertips about 5 inches from the wall
2. Practice all of the classic AMS hand, arm and shoulder actions.
3. As you breathe in, rock forward so your shoulders stack right above your wrists.
4. Fix your gaze on a point between and something in front of the index fingertips.
5. If the hips are no higher than the shoulders, walk your feet in a few inches.
6. As you exhale, walk a foot about 1/3 of the way to your hands.
7. Point your second foot and keep the leg perfectly straight and neutral.
8. At the end of the exhale, squeeze your front foot to propel your pelvis and legs against the wall.
9. Once both feet are against the wall, bend your ankles and climb your heels any amount higher.
10. Rotate the inner thighs towards the wall and take the flesh of the buttocks towards the heels.
11. Align the front ribs with the front hip bones.
12. Hold for 5-10 breaths, then keep one leg against the wall for as long as possible. Slightly let go of the other leg on the floor and hang it in a soft Uttanasa (Standing Forward Bend).