This prep pose will really strengthen your core and upper body.
From that position, bend one knee and tuck it into your chest. Hold for one breath and then switch sides. Then try shifting your hips even further over your shoulders, tucking both knees into your chest, and hold for five breaths. To challenge your core, practice lifting your knees a few inches and then lowering them. At this time, if you feel ready to lift both legs up into Bound Headstand, go for it. If not, continue reading for the next step.