ADHO MUKHA VRKSASANA

Description

ADHO MUKHA VRKSASANA Asana group: inverted poses Translation of the name from Sanskrit: • adho — down; • mukha — face, muzzle; • vrksa — tree. 1. Setup Starting position: a forward bend near a wall. Place the palms 25–30 cm from the wall at shoulder width, fingers spread wide, arms straight, gaze between the palms. The hands press into the floor, the back is straight, the belly drawn in. Kick one leg up and push off the floor with the other to come to a vertical position. Then place the feet on the wall and bring the arms, torso and legs into a straight line, avoiding a strong arch in the lower back. Try to peel the feet off the wall and find the balance. In the full version the feet are together. To come out, lower the legs down one at a time with a straight back. 2. Simplified and advanced variations Simplified variations: • the angle pose (L-shape) near a wall; • do not put the legs on the wall, raise one leg up; • enter the pose with the belly facing the wall; • enter the pose with a teacher's help. Advanced variations: • AMV with Padmasana, Samakonasana, etc. 3. Safety CONTRAINDICATIONS: 1) Uncompensated neck injuries, protrusions and hernias; 2) Elevated intracranial, intraocular and arterial pressure; 3) Glaucoma, retinal detachment; 4) Overactive thyroid gland; 5) A history of micro-strokes; 6) Menstruation. 7) If the arms are weak you can fall and hit your head on the floor or the wall, so while learning the pose a teacher must always spot you.