Calisthenics · Yoga
Tripod Headstand Pose
Tripod Headstand Pose is an advanced inversion balanced on the crown of your head and both palms. It develops shoulder and arm support, core control, and balance.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Higher injury risk
- Rest 1 min
How to do it
- Kneel with your palms flat on the mat, shoulder-width apart.
- Place the crown of your head ahead of your hands, forming a triangle with your elbows bent.
- Lift your hips into an inverted V with your toes on the mat.
- Rest your knees on your upper arms, one at a time.
- Slowly extend your legs toward the ceiling above your hips.
- Hold your body balanced vertically over the three-point base.
- Lower your knees back onto your upper arms.
- Return your feet to the mat one at a time.
Form cues
- Press firmly through your palms
- Keep breathing steadily
- Reach upward through your heels
Common mistakes
- Kicking into the poseUse slow, controlled movement rather than momentum to enter the balance.
- Elbows spreading outwardKeep your elbows above your wrists to maintain a stable support.
- Arching your lower backDraw your lower ribs toward your pelvis to limit the backbend.
Safety
This pose places load through your head and neck; collapsing through your arms or turning your head can increase neck stress. Losing balance can cause a fall onto your neck, shoulders, or back.
- Learn the entry and controlled exit under qualified supervision before practicing independently.
- Use a firm, nonslip mat with clear space around you; avoid thick padding beneath your head.
- Keep your head still while it bears weight.
- Exit immediately if you feel neck discomfort, headache, dizziness, or your support starting to give way.
Get medical advice before attempting this pose if you have neck problems, glaucoma or another eye-pressure condition, or uncontrolled high blood pressure.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Yoga Blanket (optional)
- Yoga Mat
Sets and reps
- Sets
- 2–3
- Target
- 5–15 seconds
- Rest
- 1 min
Use short holds while learning rather than testing your maximum hold time.