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Strike a Yoga Pose: Pinching Shoulders Headstand

So we're finally up to the fourth headstand in Ashtanga Yoga. The first one is Bound Headstand, followed by Double Arm Headstand, and the third is Forearm Headstand.

Sanskrit Name: Baddha Hasta Sirsasana D
English Translation: Bound Hands Headstand Posture D
Also Called: Pinching Shoulders Headstand

To find out how to get into this pose

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  • 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.
  • Now press into your head and elbows and slowly lift your hands off the ground. Bring your fingertips together and gently touch them to your shoulders.
  • 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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