How to Go to Tripod Headstand from Bakasana (Crow Pose) in Yoga

In yoga, inversions offer a challenge that rewards you with strength, stability, balance, focus and body awareness. The benefits include: better body tone, pituitary gland function, circulation and mental clarity. They also teach us to stay present and see the world from a different perspective: "upside down." Of all of the possible inversions, one of my personal favorites is the tripod headstand. While this pose is somewhat challenging, with a little practice it is easier to achieve than one would expect. Since this pose is an ideal transition pose, let’s look at it when transitioning from bakasana (crow pose).

Instructions

Difficulty: Moderately Challenging

Things You’ll Need:

• Yoga mat
• Yoga instructor, spotter or wall

1. Stand with your feet hip distance apart and externally rotated. Then bend your knees until you can reach the floor with your palms.
2. Put your palms on the floor in front of you about shoulder distance apart, letting your knees rest on the back of your arms (triceps).
3. Lean forward on your hands by elevating the heels and pushing off the balls of the feet slowly. This will prepare you for the lift off.
4. When almost all of the weight is on your hands, start to lift your feet off the ground. Once both feet are off and all the weight is on your hands and arms and you have stabilized, start to lean forward slowly with your heart towards the floor.
5. Tuck your chin slightly and start to point the top of your head towards the floor.
6. Lower the top of your head to the floor and create a tripod with the three points being your hands and the top of your head.
7. Once you have balance and feel stable and secure, start to lift your knees off of your triceps. Keep your knees bent for more control until your feet reach hip height.
8. Slowly and with control start to straighten out your legs until your feet are directly over your hips and shoulders.
9. Hold for a few breaths.

Tips & Warnings

• Try using a spotter or a wall to prevent you from falling over when you are first attempting this.
• Make sure to keep strength in the arms, abs and neck muscles when performing.
• This pose is intended for intermediate to advanced yoga practitioners.
• Make sure that your cervical spine is in neutral position to avoid neck injury.
• Any time you put undue stress on the neck you have the potential for severe injury or paralysis, so be extremely careful.
• Do not attempt this without supervision of a certified yoga instructor.