Handstand or Downward Tree Pose – Yoga Diary
- Start with your mat on the wall in Adho Mukha Svanasana, with your fingertips about 5 inches from the wall
- Practice all of the classic AMS hand, arm and shoulder actions.
- As you breathe in, rock forward so your shoulders stack right above your wrists.
- Fix your gaze on a point between and something in front of the index fingertips.
- If the hips are no higher than the shoulders, walk your feet in a few inches.
- As you exhale, walk a foot about 1/3 of the way to your hands.
- Point your second foot and keep the leg perfectly straight and neutral.
- At the end of the exhale, squeeze your front foot to propel your pelvis and legs against the wall.
- Once both feet are against the wall, bend your ankles and climb your heels any amount higher.
- Rotate the inner thighs towards the wall and take the flesh of the buttocks towards the heels.
- Align the front ribs with the front hip bones.
- 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).