BAH-dah hahs-TAH sheer-SHAH-sah-nah B
An advanced headstand variation where the arms are bound by holding opposite elbows, creating a narrow and challenging base of support. It demands exceptional shoulder flexibility, core stability, and precise vertical alignment.
Place elbows on the floor shoulder-width apart.
Cross forearms and hold the opposite elbows with your hands.
Place the crown of the head on the floor just in front of the forearms.
Lift into headstand, keeping the elbows hugging inward.
The foundation is solely the two elbows and the crown of the head.
Hugging the elbows toward the midline is critical to prevent splaying and loss of balance.
Stack the hips directly over the shoulders, and the legs vertically over the hips.
Ensure the weight is distributed evenly between the elbows and the head (avoiding excessive neck compression).
Engage the core deeply to maintain the vertical line.