InversionAdvanced
Tripod Headstand Hold
Tripod Sirsasana
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About This Pose
Full Tripod Headstand Hold (Mukta Hasta Sirsasana) is the complete expression of the tripod inversion with legs extended straight up. The hands are placed flat on the floor like a tripod with the head, creating a stable base. This hold builds tremendous shoulder, arm, and core strength while developing the confidence and control needed for advanced inversions.
Step-by-Step Instructions
- 1
Set tripod base firmly
- 2
Lift through tuck position
- 3
Extend legs toward ceiling
- 4
Stack body vertically
- 5
Hold with steady breath
- 6
Exit with control
Alignment Cues
- Stabilize shoulders actively
- Press hands down firmly
- Engage core throughout
- Breathe calmly and steadily
Benefits
- Builds shoulder strength
- Develops inversion confidence
- Strengthens arms powerfully
- Creates stable foundation
- Improves core control
- Prepares for arm balances
Modifications
- Use mat cushioning
- Practice near wall
Variations
- Split legs
- Lotus legs
Cautions & Contraindications
Cautions
- Align spine carefully
- Avoid collapsing
Avoid this pose if you have:
- Neck injury
- Wrist pain
Quick Facts
Primary Focus
shouldersSecondary Focus
core
Suggested Hold
30 seconds
Tags
inversionbalancestrengthadvanced
Equipment
yoga mat
