Step by Step Guide

  1. Begin with a comprehensive warm-up, focusing on wrists, shoulders, spine, and hips.
  2. Include poses like Downward-Facing Dog, Plank, and backbending poses to prepare your body.
  3. Start in a Handstand position against a wall or with a spotter for support.
  4. Ensure your wrists are aligned under your shoulders, and your body forms a straight line.
  5. Open your hips and lift one leg toward the ceiling, bending the knee.
  6. Allow the bent knee to fall outward, creating a hip opening.
  7. Begin to arch your back, lowering the extended leg toward the floor behind you.
  8. Aim to create a deep backbend while maintaining the Handstand position.
  9. Hollow your back by drawing your lower ribs in and engaging your core.
  10. Keep your shoulders and arms strong to support the inverted position.
  11. Gradually work on increasing the flexibility in your spine to deepen the backbend.
  12. Lift your chest and open your heart as you maintain balance.
  13. Adjust your gaze based on your comfort level. Some practitioners look between their hands, while others may look toward the back foot.
  14. Hold Ardha Vrischikasana for a few breaths, finding stability and balance.
  15. To release, bring the extended leg back up and return to a straight Handstand position.

Benefits of The Hollowback Handstand (Ardha Vrischikasana)

  • Strengthens Core and Shoulders: Ardha Vrischikasana builds strength in the core, shoulders, and arms.
  • Improves Back Flexibility: The pose deepens the backbend, increasing flexibility in the spine.
  • Enhances Balance and Focus: Balancing in Hollowback Handstand challenges and improves overall balance and concentration.

Tips for Advanced Practitioners:

  • Strong Core Engagement: Engage your core muscles to support the backbend and maintain balance.
  • Gradual Progression: Approach the pose gradually, working on increasing the depth of the backbend over time.
  • Balancing Act: Finding balance in Hollowback Handstand requires consistent practice and refinement.
  • This pose is advanced and requires a strong foundation in Handstand, along with flexibility and strength in the spine.
  • Practice under the guidance of an experienced instructor, especially when first attempting Hollowback Handstand.
  • Avoid this pose if you have any wrist, shoulder, or back injuries.