Adho Mukha Vrksasana - Human Kinetics

Classification and Level
Advanced inverted arm support
Adho Mukha Vrksasana
Downward-Facing Tree Pose
ah-doh moo-kah vriks-SHAHS-anna
adho mukha = face downward
vrksa = tree
Joint Actions
Spine cervical extension, slight thoracic and lumbar
extension; neutral sacroiliac joints; hips neutral
extension, adduction, and slight internal rotation;
knee extension; ankle neutral (dorsi)flexion—as
opposed to the gymnastic version, in which the
toes are pointed (plantarflexion); scapula upward
rotation and abduction; glenohumeral joint flexion
and external rotation; elbow extension; forearm
pronation; wrist dorsiflexion.
Gluteus
maximus
Working
180
Legs: Gravity tries to flex and abduct the
hips, so to maintain neutral extension,
the hamstrings are active, along with the
adductor magnus to maintain adduction,
internal rotation, and extension.
The iliacus and psoas major work to resist
hyperextension in the lumbar spine from
the legs falling back. The abdominal
muscles are quite active, particularly the
transversus and obliques to stabilize the
spine. The spinal extensors act to lift into
the pose, and to maintain balance once
there. The gluteus maximus also helps to
lift the legs into the pose, but does not
need to be too active to maintain it.
Rectus
abdominis
Triceps
Psoas
major
Spinal
extensors
Pronators
Arms: As in downward-facing dog, the serratus anterior creates upward rotation
and stabilization of the scapulae on the rib cage. The deltoids flex the
shoulder; the infraspinatus, teres minor, and posterior deltoids maintain
external rotation in the glenohumeral joint. The triceps maintain extension
of the elbows and the pronators rotate the forearms to balance the rotation
of the humerus; flexor carpi radialis and ulnaris protect the carpal tunnel.
The intrinsic muscles of the hand work to maintain the hand’s arches.

Latissimus dorsi
Trapezius
Deltoid
Gluteus
maximus
Spinal
extensors
Triceps
External obliques
Flexor
carpi
radialis
Obstacles and Notes
If the latissimus dorsi are tight, the flexion and upward rotation of the arms can
cause hyperextension in the lumbar spine.
Hands and wrists alert: It’s very challenging to maintain the integrity of the
hands with all the weight of the body balancing on them, but it’s essential in this
pose, because collapsing into the wrist or heel of the hand is quite dangerous for
the carpal tunnel and the nerves passing through it.
Overuse of the gluteus maximus and latissimus dorsi can create more of a
banana-shaped pose, which is admittedly easier for balance and may feel more
stable for many people. Doing a handstand with a neutral spine is far more challenging
and recruits more core muscular strength.
For hypermobile students, it is especially important to find the strength of
deep, intrinsic muscles, so that the pose doesn’t become rigid, but is both stable
and fluid . . . available for breathing.
Breathing
Handstand is one of the most difficult poses in which to breathe effectively. The
combined action of the core supporting muscles, working to minimize shape
change in the spine, also minimizes the breath movements. Add to this the challenges
of balancing, inversion, and strong upper-body action, and breathing is
likely to be relegated to an afterthought at best.
Many people instinctively hold their breath in handstand, partly out of fear,
but also because of a need to stabilize the movements of the spine. Of course, to
maintain this balance for more than a few seconds, the breath must be integrated
into the pose—not necessarily as deep, full breaths, but as quick, efficient breaths
that don’t disrupt the balancing or stabilizing actions of the core musculature.
181