The tripod headstand is a challenging yoga pose that requires strength, balance, and concentration. It is an advanced variation of the headstand and can be intimidating for beginners.
However, with proper preparation and practice, anyone can learn how to perform this pose safely and effectively.
In this article, we will discuss the benefits of the tripod headstand and provide a step-by-step guide on how to perform it. We will also offer tips and variations to help you progress in your practice.
Whether you are a seasoned yogi or a beginner looking to challenge yourself, the tripod headstand is a rewarding and exhilarating pose to master! Let’s get into what exactly this pose is and how to progress toward it.
What Is The Tripod Headstand?
The tripod headstand, also known as Sirsasana II or the supported headstand, is a yoga pose that involves balancing on the head and forearms with the legs extended vertically above the body.
Unlike the traditional headstand, which requires balancing on the head and hands, the tripod headstand uses the forearms and hands to create a stable tripod base.
This allows for greater stability and control, making it a safer and more accessible variation of the headstand for many practitioners.
The tripod headstand is an advanced pose, but it also offers many benefits for the body and mind.
What Muscles To Warm Up Before Performing The Tripod Headstand
Before performing the tripod headstand, it is important to warm up and prepare the muscles that will be used in the pose. Some of the key muscles that need to be warmed up include the following.
Shoulders
The shoulders are crucial for maintaining stability in the tripod headstand. Warm up your shoulders by performing shoulder circles, arm circles, and shoulder stretches.
Core
A strong core is essential for maintaining balance in the tripod headstand. Warm up your core with exercises like plank, boat pose, and bicycle crunches.
Hips
The hips play a role in stabilizing the body in the tripod headstand. Warm up your hips with hip circles, lunges, and the pigeon pose.
Neck
The neck supports the weight of the body in the tripod headstand. Warm up your neck by gently moving your head side to side and up and down.
By properly warming up these key muscle groups, you can help prevent injury and ensure that your body is ready to perform the tripod headstand safely and effectively.
Tripod Headstand Progression
Here are some progressions that can help you build the necessary skills and confidence to perform the tripod headstand.
Dolphin Pose
Begin in a tabletop position with your forearms and hands on the ground, shoulder-width apart. Walk your feet towards your hands, lifting your hips towards the ceiling, and pressing your forearms into the ground. Hold for a few breaths and release.
Tripod Prep
From the dolphin pose, lower your knees to the ground and walk your feet toward your head. Place the crown of your head on the ground, keeping your forearms and hands in the same position.
Keep your core engaged and lift one leg off the ground at a time, holding for a few breaths before lowering back down.
Tripod Headstand With Wall Support
Begin in the tripod prep position with your head on the ground and your legs extended vertically. Walk your feet towards the wall and lift one leg up to touch the wall, using the wall for support as you lift the second leg up. Hold for a few breaths before lowering back down.
Remember to practice these progressions consistently and with proper form, and to listen to your body and progress at your own pace.
How To Perform The Tripod Headstand
If you are completely sure that you are ready to undertake the tripod headstand without doing yourself an injury, then have a read of our step-by-step guide!
- Begin in the tabletop position with your hands and forearms on the ground, shoulder-width apart. Interlace your fingers and create a triangle shape with your forearms and hands, forming a stable tripod base.
- Lower your head to the ground, placing the crown of your head in the center of the triangle. Your head should be firmly planted on the ground, and your neck should be long and relaxed.
- Walk your feet towards your head, lifting your hips towards the ceiling. Keep your core engaged and press firmly into your forearms and hands to maintain stability.
- Lift one leg off the ground and bend your knee, bringing it towards your chest. Keep your other leg extended and engaged, pressing firmly through your heel.
- Slowly lift the second leg off the ground, extending it towards the ceiling. Keep both legs engaged and straight, and maintain a strong core.
- Find your balance and hold the pose for several breaths, gazing forward and maintaining steady breathing.
- To come out of the pose, lower one leg down at a time, returning to the tabletop position.
It is important to approach the tripod headstand with caution and to listen to your body. If you feel any discomfort or strain, come out of the pose immediately.
Practice consistently and progress at your own pace, gradually building strength and balance.
With proper alignment and technique, the tripod headstand can be a safe and rewarding pose to incorporate into your yoga practice.
Variations On The Tripod Headstand Pose
If you feel that you have mastered the tripod headstand (which is a hugely impressive achievement as it is super tricky!), then there are a few variations on the main pose that you can try out either as preparation or as an alternative.
Let’s take a look at a few noteworthy variations.
Keep in mind that all of these poses begin with the tabletop position on your hands and knees with your forearms a shoulder width apart on the mat.
We are also going to be repeating how to get into that tripod position with every pose, so you are completely certain on how to do so without hurting yourself.
Straddle Tripod Headstand
This take on the tripod headstand involves spreading your legs wide apart in a wide straddle position. Here’s how to do it.
- Interlace your fingers, and place the top of your head on the mat, creating a tripod with your hands and head.
- Walk your feet in towards your head, coming onto your tiptoes. Keep your knees bent as you lift your hips toward the ceiling.
- Slowly, begin to straighten your legs, lifting both feet off the ground. Keep your core engaged and your shoulders strong and stable.
- Separate your legs, coming into a wide straddle position. Keep your legs straight and engaged, and hold the pose for several breaths.
- To come out of the pose, slowly bring your legs back together and lower them to the ground.
Remember to keep your neck and spine in a straight line, and avoid putting too much weight on your head or neck.
As with any yoga pose, it’s important to approach the Straddle Tripod Headstand with caution and respect for your body’s limitations.
Tripod Headstand With Eagles
This next variation involves crossing one leg over the other in an eagle legs position. Here is how to give it a try for yourself.
- Interlace your fingers, and place the top of your head on the mat, creating a tripod with your hands and head.
- Walk your feet in towards your head, coming onto your tiptoes. Keep your knees bent as you lift your hips toward the ceiling.
- Slowly straighten your legs, lifting both feet off the ground. Keep your core engaged and your shoulders strong and stable.
- Bend your knees and cross one leg over the other, coming into eagle legs.
- Hold the pose for several breaths, then switch legs.
Tripod Headstand With Lotus Legs
This final variation is an incredibly challenging take on the Tripod Headstand, so make sure that you only try it if you are sure that you have the strength to do so. It requires very open hips and a hugely strong core.
Whatever you do, don’t hurt yourself trying to do this take on the pose! If you are entirely sure you have the skills to try the Lotus Legs headstand, here is how to do so.
- Interlace your fingers, and place the top of your head on the mat, creating a tripod with your hands and head.
- Lift your hips towards the ceiling, coming onto your tiptoes. Keep your knees bent as you walk your feet in towards your head.
- Once your feet are close to your head, cross your ankles and place them on opposite thighs, creating a Lotus position with your legs.
- Press your hands and forearms firmly into the mat, engaging your core and lifting your hips higher.
- Straighten your legs, point your toes towards the ceiling, and engage your glutes and inner thighs.
- Hold the pose for several breaths, keeping your gaze focused on a spot on the ground between your hands.
- To come out of the pose, slowly lower your legs and release your feet from the Lotus position. Lower your hips back down to the ground, and come into Child’s Pose to release any tension in your neck and shoulders.
It’s important to remember that the Tripod Headstand with Lotus Legs requires a lot of strength and flexibility, so it’s important to approach it with caution and respect for your body’s limitations.
Start by practicing the basic tripod headstand and working on opening your hips with other poses before attempting this variation.
Final Thoughts
The tripod headstand is an advanced yoga pose that needs a huge amount of strength, skill, balance, and concentration, but with regular practice and proper alignment, this pose can improve your core strength, balance, and overall body awareness.
Remember to warm up your muscles before attempting the pose, and to work with a qualified yoga instructor to ensure proper alignment and safety.
With time and patience, you can progress to more challenging variations of the tripod headstand and reap the many benefits of this powerful pose.
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