Inversions-HeadstandBeginner

Bound Hands Headstand

Baddha Hasta Sirsasana

Bound Hands Headstand crosses the forearms so the elbows cradle the head, toning the upper back while maintaining the poised vertical axis of Sirsasana.

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How to Perform

1
Fold a blanket, kneel, and clasp opposite upper arms so forearms rest on the floor shoulder-width.
2
Place the crown just beyond the forearms so the folded arms support the forehead and back of the skull.
3
Lift knees, straighten legs, and walk toes in while pressing elbows and outer forearms firmly down.
4
Draw knees toward the chest, then extend both legs to vertical without disturbing the arm bind.
5
Hold up to a minute with calm breath, then lower the legs together, release the arms, and rest in Child's Pose.

Benefits

Strengthens triceps and upper back by requiring steady elbow pressure.
Teaches neutral cervical alignment without the finger interlace.
Builds patience and steadiness for deeper headstand variations.

Alignment Cues

Elbows track under shoulders despite the arm bind
Crown of head rests lightly beyond the forearms
Pelvis stacks over shoulders without leaning into the lower back
Weight distributes evenly between both elbows

Common Mistakes

No common mistakes listed.

Contraindications

• Uncontrolled hypertension, glaucoma, or retinal pathology
• Recent cervical spine, shoulder, or brain injury
• Pregnancy after first trimester unless long-term inversion practitioner

Recommended Props

BlanketWallStrap