Top 10 Benefits of Handstand Yoga Pose and How to do it?

Handstand-pose, Handstand, Adho-Mukha-Vrksasana

Table of Contents:

  1. Meaning of Handstand Yoga Poses
  2. How to do Handstand Yoga Poses
  3. Variations
  4. Consciousness
  5. Duration
  6. Beginner’s Tips
  7. Benefits of Handstand Yoga Poses
  8. Precautions and Contra-Indications
  9. Advanced Poses of Handstand Poses
  10. Preparatory Poses
  11. Follow-up Poses

Meaning of Handstand Yoga Poses

Handstand Pose‘ is also known as ‘Adho Mukha Vrksasana. It is one of the best posture for your overall health, but at the same time it is not in reach of everybody.

It needs a lot of practice, patience, and must be done under expert yoga instructor. It may injure you if it is not done carefully. I found people fall on the other side and thus ends up in injuring themselves.

Let’s get started on how we can do this pose safely with the support of the wall.

How to do it?

Step#1 Start from Adho mukha svanasana (Downward Facing Dog), maintaining 5-6 inches distance from the wall.

Step#2 Now, move your legs towards your hands, then bend your knee a little, and jumps off the floor.

Step#3 This way, you’ll be vertical and your heels will touch the wall.

Step#4 Let the wait of the body come to your arms equally or evenly, and fingers should be open to increase the surface area.

Step#5 Try to take heels away from the wall and let your body balanced for sometime on your hands only without taking support of anything.

Step#6 Remain in this posture for a few seconds and then comes back to initial position, lifting legs down slowly and comfortably.

This is how you can practice shoulder stand with support and also practicing it without support.

See the Video below of Handstand with support.

Beginner’s Tips

While practicing this shoulder stand, let your hips be squared (parallel to the wall) for balancing. Fingers of the hands should be wider. And let your body’s weight comes to your hand equally.

Try to take support of the wall initially. Once you gain balance by practicing it daily for a week at least. Then try practicing it with no support.

Keep your eyes in between your hands.

Keep your hands shoulder width apart.


There are many variations possible for this Hand Stand Pose (Adho Mukha Vrksasana).


HandStand at wall

This is one of the variation of this pose. In this Pose, first, get into the downward facing dog pose.

Then, start climbing on to the wall with the legs and let the weight come to hand. Go as above as possible.

Be in this position for a while. It will prepare you to do HandStand Poses.


Eka Pada Adho Mukha Vrksasana

Go to Handstand at wall pose (mentioned above). Now, Bring one of your leg in the air (keeping the other leg firmly placed on the wall) almost opposite to the direction of the other leg.

This pose will strengthen your hands and shoulders, preparing you to do Handstand without support.


Half HandStand at Wall

Be in Handstand at wall pose. Then, lift your one leg parallel to the wall (keeping the other firmly fixed at wall).

Make sure both of your legs at a 90 degree with each other. This pose will also give strength to your hands and shoulders.

Note: You can have multiple variations like this by changing the position of legs only.

You may also try above with aerial Poses. It means keeping the leg in the yoga strap, which is fixed at a certain height.

This is how you will have multiple variations.


Feel the sensation on your shoulders, hands, etc.Also feel the flow of blood coming down from lower body to upper body, specially to the brain.


One can hold the posture for around 20 seconds initially and with practice, one can increase the duration to 5 minutes.

Benefits of Handstand Yoga Pose

1) Hands and Shoulders

As you practice this asana, you’ll start getting strength in your hands and shoulders since the entire weight of the body is coming to your hands. Besides, it gives flexibility to hands and shoulders.

2) Concentration

Try this asana to improve your focus and concentration as this asana requires a balancing of the posture.

3) Spine

Helps in elongation of spine as this asana goes against the gravity which releases the pressure on the spine.

4) Calming the mind

This decreases the heart rate by decreasing the pressure on the heart. Hence, your breathing rate slows down, and ultimately it will calm down your mind.

5) Eyes and Ears

Because of the flow of blood to eyes and ears, this asana revitalize them.

6) Heart

Eases the pressure on heart by slowing down the breathing rate.

7) Varicose Veins

It takes the stagnant blood in the legs to the upper portion of the body, relieving the problem of varicose veins.

8) Hair Fall

It decreases problem of hair fall to a minimum by practice this asana.

9) Aids in digestion

Practicing this asana regularly, it cures chronic gastro-intestinal disorders, and increases the digestive power.

10) Balances many systems in the body

This asana balances various systems in the body such as digestive system, circulatory system, parasympathetic nervous system, nervous system, endocrine system.

Precautions and Contra-indications

We should not practice this asana in the following conditions:

  1. Any injury in hands and shoulders.
  2. Heart ailments
  3. Weak blood vessels in the eyes.
  4. High Blood Pressure.
  5. Slipped disc.
  6. Pregnancy

Preparatory Poses

  1. Downward Dog Pose with alternate legs.
  2. Crow Pose (Bakasana)
  3. Chair Pose (Utkatasana)
  4. Rabbit Pose (Sasangasana)
  5. Push-ups
  6. Pincha Mayurasana (Forearm Stand)
  7. Plank Pose
  8. Supta Virasana (Reclining Hero Pose)
  9. Uttanasana (Standing Forward Bend)

Follow-up Poses

  1. Savasana (Corpse Pose)
  2. Shirshasana (Head Stand)
  3. Pincha Mayurasana (Forearm Stand)

Now, you’ve learned everything about Handstand pose. So, what are you waiting for? You may try it now but remember the precautions and contra-indications.

Thank you very much for reading the article till end.


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