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Reverse Head Two Hands Bounded Pose
Forward BendInversion

Reverse Head Two Hands Bounded Pose

Vipreet Sheersh Dvi Hasta Badhasana

An advanced forward fold where the spine bends deeply forward, the head is pushed further between the knees, and the triceps are tucked under the knees. The arms wrap around the feet, the core is engaged, and the crown of the head points toward the floor. This pose stretches the hamstrings, calves, and lower back more intensely than its base poses (Malasana and Uttanasana), and also offers an inversion experience.

  • ·Stretches hamstrings deeply
  • ·Releases tension in the spine
  • ·Stimulates digestion

Instructions

  1. 1Sit in a comfortable cross-legged position and lengthen the spine upright.
  2. 2Reach the right arm up, then bend the elbow and drop the right hand down behind the head.
  3. 3Sweep the left arm out to the side and then behind the back, bending the elbow upward.
  4. 4Clasp the fingers of both hands together between the shoulder blades, or hold a strap if the hands do not meet.
  5. 5Draw the elbows gently away from each other to open the chest and stretch the shoulders.
  6. 6Breathe steadily for 5–8 breaths, maintaining a tall, neutral spine without arching the lower back.
  7. 7Release on an exhale and switch the position of the arms.

Contraindications & precautions

  • ⚠Shoulder impingement or rotator cuff tear — the extreme range of motion required can worsen the injury.
  • ⚠Cervical spine injury or neck pain — the arm position creates traction and compression in the cervical region.
  • ⚠Frozen shoulder (adhesive capsulitis) — forced external and internal rotation may cause pain and further restriction.

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