MOOK-tah hahs-TAH sheer-SHAH-sah-nah A
An advanced headstand variation where the hands are not interlaced but spread wide on the mat, offering less direct arm support. It demands immense core and shoulder strength, precise balance, and full body control, building inner fortitude and focus.
Hands flat, shoulder-width, fingers spread, crown of head on floor.
Lift hips, walk feet in, engage core, lift legs.
Press hands down firmly, lift through shoulders.
Establish a strong, stable tripod base with the hands and the crown of the head.
Press through all ten knuckles and fingertips, grounding the hands firmly.
Keep elbows from splaying out too wide; hug them toward the midline.
Stack the hips directly over the shoulders, and the legs vertically over the hips.
Engage the core deeply, drawing the navel toward the spine to support the lower back.