BAH-dah hahs-TAH sheer-SHAH-sah-nah D
The most advanced variation in the bound headstand series, where the elbows are on the floor and the hands reach back to touch the back of the shoulders or shoulder blades. It minimizes the base of support and demands peak levels of neck strength, shoulder stability, and absolute mental focus.
Place elbows on the floor shoulder-width apart.
Reach the hands back to touch the back of your shoulders or shoulder blades.
Place the crown of the head on the floor between the elbows.
Lift into headstand, keeping the elbows rooting and the hands active on the shoulders.
The foundation consists only of the two elbows and the crown of the head.
Root down through the elbows to take as much weight as possible off the neck.
Maintain a perfectly vertical line from the crown of the head to the heels.
Keep the elbows hugging inward; if they splay, the balance will be lost immediately.
Engage the core and pelvic floor deeply to stabilize the vertical column.