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.
Intensely strengthens the neck, shoulders, arms, and core muscles.
Improves balance, coordination, and proprioception.
Increases blood flow to the brain, enhancing cognitive function.
Cultivates profound focus, concentration, and mental stability.
Builds confidence, courage, and self-mastery.
Practice against a wall to build confidence and stability before moving to the center of the room. This provides security if you lose balance.
Stand beside the student. Place hands on their outer hips and gently assist in lifting the pelvis, helping them stack hips over shoulders.
Communicate clearly; do not pull them up if they are not ready or engaged. Ensure neck safety.
Place hands on the student's thighs or calves and gently encourage the legs to straighten and lift towards the sky.
Ensure the core is engaged and the base is stable before assisting the legs; be ready to catch if they fall.
Balance on your head and hands.
Cultivate an unwavering foundation through the open palms and the crown of the head, allowing the body to ascend with grace and integrated strength.