Adho Mukha Vrksasana - Full Inversion
In Yoga: It is a completely "weightless" (unburdened by gravity) version of the Sirsasana (Headstand) or Adho Mukha Vrksasana (Handstand) poses. It is the fully supported form of the "Rope Sirsasana" (Rope Headstand) practice frequently used in Iyengar yoga. It is also a wall adaptation of the inverted suspension (Bat Pose) positions found in Aerial Yoga. In Pilates: It exactly resembles the advanced "Full Inversion" or "Hanging" series performed on the Cadillac (Trapeze Table) using suspension apparatus ("fuzzies").
Muscles worked
- This posture focuses on passive elongation and deep rest rather than active force production. However, to keep the body in a straight line (like a rope), some muscles continue to work isometrically (statically):
- Core Muscles — The abdominal muscles work in a mild tone as stabilizers to prevent the body from swaying side to side and to keep the spine in its anatomical (neutral) alignment.
- Leg Muscles (Quadriceps and Glutes) — The upper leg and glute muscles remain active to prevent the knees from bending and to keep the legs together and straight against the wall (supported by the heels).
- Forearm and Grip Muscles — The hands holding the straps engage the forearm muscles to provide extra security and micro-balance adjustments during the free fall of the torso. (However, at an advanced level, the arms can be left completely free).
What it gives you
- Excellent Spinal Decompression (Spinal Traction) — Hanging the body completely upside down totally zeroes out the pressure between the vertebrae and discs. The natural traction (pulling) effect created by gravity relieves the discs, opens up the spaces in the spine, and provides excellent relief against nerve compressions or lower back pain caused by postural disorders.
- Inversion with Zero Neck Pressure — While the traditional Headstand (Sirsasana) places a significant load on the cervical vertebrae, in this supported variation, the head and neck hang freely in the direction of gravity. The neck is completely safe and receives a stretch.
- Improved Blood Circulation and Mental Vitality — The heart does not need to work against gravity to pump blood. The rush of fresh, oxygenated blood to the brain, eyes, and facial muscles increases focus, revitalizes the mind, and soothes the nervous system (parasympathetic activation).
- Lymphatic Drainage — It rejuvenates the circulatory system by allowing lymphatic fluid and edema, which accumulate in the legs from constant standing or sitting, to return towards the center of the body with the help of gravity.
Why it is rated Advanced
A fully vertical inversion
