advanced

Open Hand Headstand C

Mukta Hasta Sirsasana C

MOOK-tah hahs-TAH sheer-SHAH-sah-nah C

An advanced headstand variation where the legs are in a wide-legged forward fold position (similar to Prasarita Padottanasana) while inverted. It challenges profound balance, core strength, and hamstring flexibility, demanding precise control and mental fortitude.

Chakras
PrimaryManipura (Solar Plexus)
SecondaryAjna (Third Eye)Muladhara (Root)
Gaze:Nose Tip
Quick Summary

  • From Open Hand Headstand, spread legs wide to a forward fold.

  • Keep legs straight and active, torso perpendicular to floor.

  • Maintain strong core and shoulder engagement.

Foundation

  • Requires a stable Open Hand Headstand and significant hamstring/adductor flexibility.

  • Press through hands and crown of head firmly, establishing a strong tripod base.

Alignment

  • Stack the hips directly over the shoulders, with the torso falling forward from the hips.

  • Keep the legs straight and strong, reaching through the heels or balls of the feet.

  • Engage the core deeply to support the lower back and maintain stability.

Breathe deeply and smoothly, using the breath to sustain the balance and stretch.
inversion
Practice Cueing