Adho Mukha Vrksasana
To learn the pose, practice near a wall.
Practice Urdhva Hastasana to learn the arm actions in the pose.
For the first variation, the palms turn out when you place the hands a few inches away from the wall.
Press the palms firmly as you externally rotate the upper arms and move the shoulderblades into the back.
Maintain the arms as you walk the legs in until the hips are over the shoulders. Bend the left knee and press the left foot down to swing the right leg up towards the wall and swing the left leg up to the wall.
Continue to press the palms and stretch the arms to lengthen the side body up the wall.
Lift the tops of the buttocks up the wall as you reach the heels up the wall and stretch the legs.
Move the forearms towards the wall as you move the shoulderblades into the back and away from the wall.
Move the buttocks forward towards the pubic bone as you press the tops of the thighs back towards the wall.
Lower one leg at a time and rest in uttanasana and repeat on the other side.
To learn to practice the pose, practice ardha adho mukha vrksasana, by finding the distance in Adho Mukha Virasana with the toes at the wall. Come to Adho Mukha Svanasana with the heels at the wall and walk the legs up the wall until the heels are in line with the hips and you are in an L shape. Press the palms and move the shoulderblades towards the wall as you lift thighs and hips up to the ceiling. Lift one leg at a time up to Eka Pada Adho Mukha Vrksasana and then walk the legs down the wall to adho mukha svanasana and then rest in adho mukha virasana.
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