Bound headstand pose, also known as Sirsasana II in Sanskrit, is an advanced inversion that requires strength, balance, and focus. This pose is an extension of the traditional headstand, and it involves interlacing your fingers behind your head while balancing on your forearms. While it may seem daunting at first, with consistent practice and proper alignment, you can gradually build the strength and confidence to master this pose.
To practice bound headstand pose, follow these steps:
- Start in a kneeling position, with your forearms on the ground and your palms facing up.
- Interlace your fingers, with your elbows shoulder-width apart and your wrists forming a triangle.
- Place the top of your head on the ground, with the back of your head cradled in your palms.
- Walk your feet towards your head, until your hips are directly over your shoulders.
- Lift your legs up, one at a time, until they are parallel to the ground.
- Keep your core engaged, your legs active, and your gaze between your hands.
- To enter the bound variation, gently press the back of your head into your hands, and clasp your hands together behind your head.
- Keep your elbows shoulder-width apart and your forearms parallel to each other.
- Hold the pose for 5-10 breaths, or as long as you feel comfortable.
- To come out of the pose, release your hands and slowly lower your legs back down to the ground.
Bound headstand pose offers a variety of benefits, including:
- Stimulating the nervous system and improving blood flow to the brain.
- Strengthening the shoulders, arms, and core muscles.
- Improving balance, concentration, and focus.
- Enhancing confidence and self-esteem.
- Relieving stress and anxiety.
As with any advanced pose, it’s important to practice bound headstand pose with caution and under the guidance of a qualified yoga teacher. Always listen to your body, honor your limits, and avoid this pose if you have any neck, shoulder, or back injuries. With consistent practice and patience, you can develop the strength, stability, and courage to master this challenging and rewarding pose. Namaste!