MOOK-tah hahs-TAH sheer-SHAH-sah-nah A
Commonly known as Tripod Headstand, this is the first in the series of free-hand inversions. By placing the hands flat on the floor in a tripod shape with the head, it shifts the balance point and demands greater core stability and arm strength than the supported version.
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.