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TUTORIAL
Tripod Headstand

 

Kiana Ng Yoga

Mukta Hasta Sirsasana A

Tripod Headstand is one of the many variations of headstand with it’s foundation resembling that of a triangle. It’s often used near the beginning of a practice to center the body and mind.

Alignment Principles

  • Start in table top
  • Place hands flat on the mat shoulder width apart
  • Place crown of head ahead of hands so that your head and hands make a triangle. You should still be able to see your fingertips once your head is down
  • Lift your knees off the floor and walk your feet in as close to you as you can to lift your hips over top of your shoulders as high as you can. Try to keep your legs straight as you do this
  • Option 1: Tripod Egg Headstand – bring one knee on top of tricep, followed by the other and hug your heels into your seat. This resembles crow position
  • Option 2: Squeeze your core and you lift your hips higher and draw your knees together, coming into a tuck position
  • Option 3: Extend your legs straight up from here
  • To exit, slowly bend your knees all the way down to land in child’s pose

 

Prep. Poses:

  • Adho Mukha Svanasana (Down Dog)
  • Plank Pose
  • Prasarita Padottanasana (Wide Legged Forward Fold)
  • Viparita Karani (Legs Up the Wall)
  • Salamba Sarvangasana (Shoulderstand)

 

Modifications/Variations:

  • Use a wall behind you!
  • Pike or straddle press up
  • Exit Variations: jump back chaturanga to flow, pike press down to down dog, straddle press down to wide legged forward fold

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