advanced level

• strive to align the body in a single line wrist-shoulder-hip-tail-feet
• outer edge of the palm under the shoulder
• fingers active and spread
• push yourself up with your hands
• do not lock the elbow joint
• hips above the shoulders
• expand the chest and spine
• straighten the lower back, do not arch
• draw the abdomen and lower ribs inward
• rotate the pelvis
• direct the inner surfaces of the thighs upward
• quadriceps engaged
• extend the legs
• lift the feet upward
• stretch the toes

To prepare for Adho Mukha Vrksasana, it's important to already have a prepared body, the ability to hold the entire body weight on the palms, and there should be no fear of falling or panic. There are many nuances in the execution of this asana. Different instructors teach various techniques. It's important to follow basic alignment rules to reduce the risk of injury.