How to do a Tripod Headstand
Practicing headstands promotes balance, good posture and improves circulation. Make sure you are feeling rested when you decide to try the headstand.
If you have never done a headstand before, you should try this against a bare wall (no pictures, etc.) and make room in your immediate surroundings, because you may fall down. Its important not to push yourself too hard, some days you just may not have it in you. But don't give up if you don't succeed the first time, its all about practice making perfect.
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Step 1: Supplies
Wall void of pictures or other hangings that could get bumped
Blanket or yoga mat (something to give your head a little padding, but still flat)
Step 2: Find the Top of Your Head
Find the top of your head
Standing up straight, imagine a line running from your feet to top of your head. The top point of your head (the point where the vertical line intersects with the top of your head) is where you want to have contact with the floor.
Step 3: Get Your Headstand Station Ready
Get your headstand station ready
Fold your blanket or yoga mat to make padding for your head and place it where you plan on doing your headstand (against the wall or in the middle of the room).
Step 4: Tuck Your Shirt In!
Tuck your shirt in! Or don't, your choice.
Step 5: Setting Up Your Base
Setting up your base
Get on all fours and place the top your head on the mat (don't forget step 2). Place your hands flat on the floor, fingertips pointing toward your face, shoulder width apart, a few inches in front of your face. Make sure your elbows are at right angles and in tight, not bowed out.
Step 6: Walk Your Feet Towards Your Face
Walk your feet towards your face
You've got your tripod base all set, so now straighten your legs and walk your feet as close as you can to your face as you can. Use your elbows as a "stepping stool" and prop your shins up onto your arms.
Step 7: Engage Your Abs
Engage your abs
Your halfway there! Before you go any further, make sure to engage your abs (flex) this will help you to keep your balance.
Step 8: Try One Leg at a Time, or Two
Try one leg at a time, or two
You can try to raise one leg at a time or both, feel it out and see how your body reacts.
Step 9: You're in a Headstand!
You're in a headstand!
Maybe you're not, but remember it takes practice and patience - so keep at it!
But if you are, congratulations(!) and a few things to remember:
Push down through your arms to create space between shoulders and ears. This will also take tension off your neck.
Aim to be inverted for a minimum of 15-30 seconds, and as your strength and confidence increases, so will the amount of time you will able to stay upside down.
Practice coming out of the headstand with control (don't just fall over or plop down), coming down is just as important as going up.
Step 10: Rest
Once you come down from your headstand, don't lift your head up right away - you will get light-headed. Rest with your head down, until the intensity (you will feel intensity) is alleviated.