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Strike a Yoga Pose: Tripod Headstand

FitSugar — Mon, 20 Oct 2008 14:30:00 -0700

Yoga is full of variety. One pose can offer many variations - even something as simple as standing on your head. I have introduced you all to the four variations of headstand found in Ashtanga Yoga. The first one is Bound Headstand, followed by Double Arm Headstand. The third is Forearm Headstand, and the fourth is Pinching Shoulders Headstand. We have three more to go, and the next one up is Tripod Headstand. I happen to think this is one of the easier ones because your hands can help you stay balanced, but it can also hurt your head, so make sure you do this on a thick mat. Fold your mat in thirds if you need more cushioning.

Sanskrit Name: Mukta Hasta Sirsana A
English Translation: Free Hands Headstand Posture A
Also Called: Tripod Headstand

How do you get into it? To find out read more.

Begin with your hands and knees on the mat. Lower the top of your head to the floor so it's in front of your hands. You'll know your head is in the right position because your elbows will be directly over your wrists and you'll be able to see your hands. Your head and both palms will form the points of an equilateral triangle.
Once your head and hands feel stable, straighten both legs and walk your feet towards your face as far as you can.
Shift your hips over your shoulders, and keep your hands planted firmly on the mat. Practice doing Tripod Balance, by resting your knees on your triceps. Stay here or work on lifting both legs up into the air coming into Tripod Headstand. Keep your legs together and point your toes.
Hold this pose for five deep breaths. Then slowly lower your feet to the floor.

Strike a Yoga Pose: Tripod Balance

FitSugar — Thu, 04 Jan 2007 09:14:57 -0800

The tripod balance pose works on your shoulder strength, your core muscles, and your balance.

Make sure you try this on a padded surface, so your head and hands are on equal ground - if your mat is thin, fold it in half.
Kneel on your mat. Place the crown of your head on the ground.
Place your hands on the ground about 8-10 inches in front of your face. They should be shoulder-width distance apart, so they are directly below your elbows - you'll be able to see your hands.
Now place your right knee on your right tricep. Then place your left knee on your left tricep.
Stay here balancing for 5-10 breaths, and then come down and rest in child's pose.

Have fun practicing - do it in front of a wall if you're nervous about falling over. But it's no biggie - everyone falls. After all, we weren't born on our heads.

Make sure to practice this one because it'll get you ready for the next Yoga Challenge. To check out the previous challenge poses, go to It's a STRETCH: Fit's Yoga Challenge group.

You Asked: Issue With Inversions

FitSugar — Fri, 18 Sep 2009 05:50:02 -0700

Hi Fit,
I have been practicing yoga on my own for years, and I love it all . . . sun salutations, backbends, forward bends, you name it . . . except for the inverted poses. Despite my best efforts, I have never been able to get into them! Can you recommend any exercises to strengthen my upper body so that I will be able to do them, or do you have any other tips to help me take my practice to the next level? Should I have someone help me? Any advice you can offer will be much appreciated!
Thanks,
secrethoughts

In my yoga classes, inversions are the poses most people have problems with, so you're not alone. They require balance, strength, and most of all the guts to be upside down. I believe it's possible for all healthy people to do them, so to hear my tips on how to get yourself there, read more.

Strengthening your upper body is a great way to feel stronger when inverted. I recommend regularly doing all variations of push-ups, the challenging Walking Elbow Plank exercise, and Dolphin Dive. I also recommend practicing Crow pose since it will also work your balance.

Flexible hamstrings are also helpful, since they allow you to walk into the inversion. This is much better than jumping into it, which makes you more likely to lose your balance and not be able to hold the pose. So also incorporate Tipover Tuck and Seated Straddle into your stretching routine.

When you're ready to go upside down, start off with the easiest inversion, Tripod Headstand. It's normal to feel nervous that you'll fall, so practice in front of a wall (with your head about eight inches from the wall). Place your head and hands on the mat, straighten your legs, and walk them in as close as you can toward your head. This is considered an inversion even though your feet aren't in the air. If you're feeling ready, rest your knees on your triceps, coming into Tripod Balance. From here, you can work on lifting one leg at a time into the air. If you're in front of a wall, you can easily place your feet on it for support. As you feel more brave you can lift your feet away from the wall and try balancing on your own.

My best advice is to keep practicing and don't give up. As you become stronger and more confident, Tripod Headstand will become easier for you. Once you master that variation, you can move on to other inversions including headstand variations, forearm stand, and handstand. And if you have access to a yoga studio, taking classes and getting one-on-one help from the instructor will help you master inversions even faster.

Strike a Yoga Pose: Iron Cross Headstand

FitSugar — Mon, 08 Dec 2008 05:30:00 -0800

Hooray! We've finally made it to the seventh headstand in Ashtanga Yoga's Second Series. Of course, you've got to end with a bang, and this pose called Iron Cross Headstand is no joke. I think it's the most difficult of the seven headstands, so don't get frustrated if you have a hard time staying balanced. Keep practicing this one until you've conquered it. If you have a sensitive noggin, fold your mat in half to cushion the top of your head.

Sanskrit Name: Mukta Hasta Sirsana C
English Translation: Free Hands Headstand Posture C
Also Called: Iron Cross Headstand

Are you ready to give it a try? If so read more.

Begin with your hands and knees on the mat. Lower the top of your head to the floor so it's in front of your hands, just as if you were about to do a Tripod Headstand. Then walk your hands out to the sides of your head, keeping your elbows bent slightly, as shown in the photo to the right.
Once your head and hands feel stable, straighten both legs and walk your feet as close as you can towards your head.
Shift your hips over your shoulders and use your abs to lift both legs up into the air, or gently kick them up. Keep your legs together and point your toes.
Now here's the tough part. Walk your hands so your arms are straight and your head is in the middle.
Hold this pose for five deep breaths. Then slowly lower your feet to the floor.

6 of My Favorite Yoga Poses of 2008

FitSugar — Sat, 27 Dec 2008 03:15:00 -0800

I'm a big fan of yoga and every week, I bring you a new yoga pose to try. If one of your New Year's resolutions is to try this centering, calming, and toning form of exercise, here are six of my favorite poses you can try. Some are easy and relaxing, while others are challenging and require strength and balance.

Pigeon Twist	Standing Hand to Big Toe B	Side Crow
Bound Squat	Tripod Headstand	Extended Tabletop

YOGA CHALLENGE: Crow

FitSugar — Mon, 08 Jan 2007 09:15:00 -0800

Did you all have fun practicing Tripod Balance Pose as much as I did? I hope so.

I read your comments and was planning on making this week's challenge Tripod Headstand, but colormesticky gave me a much more exciting idea.

This week's Yoga Challenge is Crow Pose. I love it because it really works your arms and core. It can hurt your wrists, so try to press into your fingertips instead of the heels of your palms.

Get your cameras ready people. Send those pictures in to Fitsugar's Yoga Challenge Group called It's a STRETCH: Fit's Yoga Challenge.

Click on "Post Content to the Group" on the left-hand side. Then click on "Blog." To add your picture, just click "Add image." Then click "Submit."

Here we go:

For a real challenge, begin this pose in Tripod Balance Pose.
Very S-L-O-W-L-Y (did I say slowly?) lift your head up off the ground - in order for this to happen, you need to shift some (NOT all) of your weight into your hips and feet.
Now the trick here is to know just how much weight to shift so that you can lift your head, but still stay balanced.
Once you're up there balancing on your hands, try to bring your feet together.

That's it - can't wait to see your pics. This pose took me a little while to get because I think my butt weighs more than my head - Could that be? Nah.

Maybe I should have worn a helmet. Want to see my Yoga Bloopers? Then read more

View 14 Photos ›