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Strike a Yoga Pose: Forearm Headstand

Of all the balancing poses, headstands might just be my favorite. They're challenging and work the upper body as well as the abs, but I also love that there are so many variations of the pose. In Ashtanga Yoga, there are actually seven different headstands. The first one is Bound Headstand, followed by Double Arm Headstand, and here's the third, Forearm Headstand.

Sanskrit Name: Baddha Hasta Sirsasana C
English Translation: Bound Hands Headstand Posture C
Also Called: Forearm Headstand

To find out how to get into this pose


  • Begin with your hands and knees on the mat. Lower your elbows to the floor with your palms facing down, making sure your arms are parallel.
  • Place the top of your head right in the middle of your two wrists.
  • Now straighten your legs and walk them as close as you can towards your face. Shift your hips over your shoulders, and keep your forearms planted firmly on the mat. Lift your right leg straight up towards the sky and stay here, or work on hopping your left leg up too, coming into Forearm Headstand. If you feel up to the challenge and your hamstrings are super flexible, you can try lifting both legs up simultaneously, using your abs.
  • To hold your balance, try to keep the weight equally distributed from your elbows to your fingertips. Tuck your tailbone and ribs in to keep your torso nice and straight.
  • Hold this for five deep breaths, then lower your feet all the way down to the ground. Come into Child's Pose to release your lower back and give your upper body a rest.
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samtoshaom samtoshaom 8 years
To help with cushioning my head, I take a bath towel, fold it into fourths, and place it onto my yoga mat. I them aim my head to hit squarely onto the towel. OR try folding your yoga mat in half to give a good boost of cushioning.
snakewash snakewash 8 years
I like to do these, but the top of my head always hurts. Any suggestions?
Kelliegrl Kelliegrl 8 years
I can do a lot of things, but I wish I could do a headstand without using any props!
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