Tripod Headstand: Sirsasana II

Tripod Headstand, or Sirsasana II, is an advanced inversion that brings the body upside down, offering fresh perspective and a surge of energy. Unlike the traditional forearm headstand, this variation uses the head and hands in a tripod shape, challenging both balance and shoulder strength.

Disclaimer: This is an advanced pose. Practice only if you have sufficient core and shoulder strength, and always warm up first. Avoid if you have neck issues, glaucoma, or high blood pressure. Never jump into this pose.

Pose Name

Tripod Headstand

Sanskrit Name

Sirsasana II

• Sirsa = Head

• Asana = Pose

• This is the second variation of the classic headstand.

Experience Level

Advanced

Intensity Level

High

Body Position

An inverted balancing posture where the head and both hands form a tripod base, and the legs are lifted vertically overhead, requiring control, strength, and alignment.

Precautions

Avoid if you have:

• Neck or cervical spine injuries

• Glaucoma or eye pressure issues

• High or low blood pressure

• Heart conditions

• Shoulder or wrist injuries

• If you're menstruating or pregnant, consult your healthcare provider

Preparatory Poses

• Dolphin Pose

• Downward-Facing Dog (Adho Mukha Svanasana)

• Plank & Forearm Plank

• Crow Pose (Bakasana)

• Supported Headstand (Sirsasana I)

• Shoulder Taps or Core Workouts

Description

1. Begin in a kneeling position. Place your hands shoulder-width apart and lower the top of your head to the mat, forming a triangle with your palms.

2. Tuck your toes under and lift your knees, walking your feet closer to your elbows.

3. Once your hips are over your shoulders, bring your knees to rest on your triceps (Crow Pose entry).

4. When stable, begin lifting one leg at a time, or both together, straightening up into a vertical line.

5. Keep shoulders lifted away from the ears, core engaged, and legs firm.

6. Breathe calmly and hold for 10–30 seconds or longer if stable.

7. To exit, reverse the entry slowly, returning feet to the mat with control.

Props

• Wall (practice near it to prevent falling back)

• Blanket under head for padding

• Blocks to elevate hands if needed for wrist relief

Variations

• Tuck Tripod Headstand: Legs bent and close to chest

• Split Legs: One leg forward, one leg back

• Straddle Up: Wide legs into lift

• Press Entry (advanced): Legs lift straight up from the floor without knees on arms

Modifications

• Use a wall behind you for safety

• Practice Crow Pose first to get comfortable with arm and core balance

• Keep knees on triceps for a modified hold without lifting legs fully

• Use a teacher or spotter if you’re new to inversions

Counter Poses

• Child’s Pose (Balasana)

• Rabbit Pose (Sasangasana)

• Seated Forward Fold (Paschimottanasana)

• Shoulder Rolls or Neck Stretches

Potential Benefits

• Builds core, shoulder, and arm strength

• Enhances balance and coordination

• Increases focus, confidence, and mental clarity

• Reverses blood flow and boosts circulation

• Stimulates endocrine and lymphatic systems

• Encourages humility and patience

Joint Motion

• Spinal extension (neutral spine)

• Shoulder flexion and stabilization

• Elbow extension

• Hip flexion and extension (during transition)

Primary Contracted Muscles

• Deltoids and triceps (arms)

• Core (rectus abdominis, obliques, transverse abdominis)

• Hip flexors (during lift-up)

• Spinal stabilizers

Supporting Muscles

• Gluteus maximus and medius

• Quadriceps

• Adductors (inner thighs)

• Neck muscles (lightly active, not weight-bearing)

Final Thoughts

Tripod Headstand is a powerful and playful inversion that brings a fresh perspective, both physically and mentally. It requires more than just strength — it calls for courage, patience, and mindful awareness. Approach it with respect, and it will reward you with deeper focus and confidence.

⚠️ Medical Note: Inversions like Tripod Headstand place pressure on the neck and spine. Only practice under supervision or when you’re confident in your foundation. Never rush the process.