InversionAdvanced
Tripod Headstand Knees Bent
Tripod Sirsasana
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About This Pose
Tripod Headstand with Knees Bent is an intermediate stage where the legs are lifted but kept bent. This position raises the center of gravity higher than the tuck while maintaining more control than the full extension. It's a crucial stepping stone that builds the shoulder stability and core engagement needed for straight-leg headstand.
Step-by-Step Instructions
- 1
Set tripod base on floor
- 2
Place knees on backs of arms
- 3
Shift weight forward
- 4
Lift feet off floor
- 5
Draw knees toward chest
- 6
Balance with control
Alignment Cues
- Engage arms actively
- Stabilize core continuously
- Keep elbows stacked over wrists
- Breathe steadily
Benefits
- Intermediate progression
- Builds shoulder stability
- Develops core engagement
- Raises center of gravity
- Prepares for full extension
- Builds control gradually
Modifications
- Practice near wall
- Use cushion under head
Variations
- One leg extended
- Straddle legs
Cautions & Contraindications
Cautions
- Keep elbows aligned over wrists
- Avoid neck strain
Avoid this pose if you have:
- Wrist pain
- Neck injury
Quick Facts
Primary Focus
shouldersSecondary Focus
core
Suggested Hold
30 seconds
Tags
inversionarmsstrengthadvanced
Equipment
yoga mat
