If you've mastered the basic Bound Headstand [1], you're ready to explore this inversion in new ways. Here are eight variations to try the next time you find yourself upside down.
Bound Headstand (Headstand A)
This variation works your upper back and arms.
- Rise up into Bound Headstand and simply hold still for two to three minutes, or as long as you can with a strong, stable body and even breath.
Lowered Bound Headstand (Headstand B)
Targets the upper body and core.
- From Bound Headstand, lower your legs so they are parallel with the floor. Hold here for five breaths.
- For even more of a challenge, try these Headstand Crunches [2] where you lower your feet to the floor and lift back up.
Headstand Straddle
This variation works the upper body and core muscles, and increases flexibility in the hips and hamstrings.
- While in Bound Headstand, slowly spread your legs out wide so they're in a straddle position.
- Pull your pelvis back slightly to counterbalance the weight of your legs. Hold here for five breaths, actively flexing the feet.
Headstand Butterfly
This relaxing variation works your upper body and core as well as increases flexibility in the hips.
- From Bound Headstand or Bound Headstand Straddle, bend your knees out wide and draw the soles of the feet together so they are in Butterfly [3] position.
- Actively press the feet together and draw the knees back to deepen the stretch in the hips. Breathe deeply for five breaths.
Headstand Hurdle
Stretch your hips and hamstrings while also strengthening the upper body and core.
- Come into a stable Bound Headstand. Scissor your legs apart into Split [4] position with your right leg extended straight in front of you and your left knee bent behind you. Actively pull the left heel as close as you can toward your butt.
- Hold here for five breaths and then scissor your legs back together and switch sides so your left leg is straight and your right knee is bent behind you. Enjoy this pose for another five breaths.
Headstand Lotus
This variation requires extremely open hips and the ability to fold your legs into Lotus without the use of your hands. If you're still working on Lotus, practice this variation while in Shoulderstand [5] so you can use your hands to pull your feet in if you need to. Or just do this variation with crossed legs instead of coming into Lotus.
- From Bound Headstand, fold your legs into Lotus position with your right foot in first. Draw the navel toward the spine to help you stay balanced, and gently press your knees back to stand even taller.
- After five breaths, slowly unfold your feet. Stretch your legs out coming into Headstand Straddle for a complete breath and then fold your legs back into Lotus with the left foot in first for another five breaths.
Headstand Folded Lotus
If you love Lotus, you'll love this core-strengthening variation that also offers an amazing stretch for the low back and outer hips.
- Come back into Headstand Lotus with the right foot in first. With control, lower your knees toward your chest, using your abs to squeeze them in tight.
- After holding for five deep breaths, lift the Lotus legs up, unfold, and stretch them out wide into Headstand Straddle for a complete breath. Then refold back into Lotus with the left foot in first and lower the knees toward the chest for another five.
Headstand Scorpion
This backbending variation is probably the most challenging of all the Bound Headstand variations. Just take it slow and only bend as far as you feel comfortable.
- Come into Bound Headstand. Once you feel strong and stable, slowly bend both knees bringing the feet behind you. As your legs lower, gently arch the spine pressing the hips forward to counterbalance the weight of the feet.
- Keep your head on the ground, and press your knees out wide to increase the arch in your spine. Hold here for five breaths.