BAH-dah hahs-TAH sheer-SHAH-sah-nah A
An advanced headstand variation where the hands are interlaced behind the head, further challenging shoulder and core stability. It demands immense strength, balance, and focus, cultivating inner fortitude and precise body control.
Interlace hands behind head, crown of head on floor.
Lift hips, walk feet in, then slowly lift legs.
Engage core, press forearms into floor, arms bound.
Establish a strong, stable base with the interlaced hands forming a basket around the back of the head.
Press through forearms and elbows firmly into the floor, creating a solid foundation.
Keep elbows from splaying out too wide; hug them toward the midline.
Stack shoulders directly over elbows, and hips over shoulders, with the legs vertically over the hips.
Engage the core deeply, drawing the navel toward the spine to support the lower back.