Tripod Headstand anatomy
Tripod Headstand · Salamba Sirsasana II · Tư thế đứng bằng đầu kiềng ba chân
Tripod Headstand mainly works triceps brachii, deltoid, trapezius, wrist flexors; serratus anterior, pectoralis major, rotator cuff stabilize.
Opening the 3D model…
The crown of the head and both hands on the floor form a triangle: hands shoulder-width apart, about a forearm's length from the head, forearms vertical and elbows stacked over the wrists. Walk the feet in, bring the hips high over the shoulders, then slowly lift both legs into a vertical line. Weight is shared between the hands and head, with the hands pressing firmly to unload the neck; the shoulders, triceps, abdominals and legs keep the body straight. Learn with a teacher and practise near a wall.
Muscles in this pose
Working (contracting): Triceps brachii, Deltoid, Trapezius, Wrist flexors, Transversus abdominis, Adductors, Quadriceps
Stabilizing: Serratus anterior, Pectoralis major, Rotator cuff, Rectus abdominis, Erector spinae, Gluteus maximus, Sternocleidomastoid, Splenius capitis
Why these muscles work or stretch
- Triceps brachii · Working (contracting): Presses the hands down, holding the elbows bent right over the wrists
- Deltoid · Working (contracting): Holds the arms and carries part of the weight
- Trapezius · Working (contracting): Lower fibers draw the shoulders away from the ears, unloading the neck
- Wrist flexors · Working (contracting): The wrist is bent back and stretched, but this group actively presses the fingertips to keep balance
- Transversus abdominis · Working (contracting): Draws the lower ribs in to prevent a banana back
- Adductors · Working (contracting): Squeezes the legs together
- Quadriceps · Working (contracting): Keeps the legs straight, heels reaching up
- Serratus anterior · Stabilizing: Holds the shoulder blades against the ribs
- Pectoralis major · Stabilizing: Keeps the elbows parallel so they don't splay
- Rotator cuff · Stabilizing: Steadies the shoulder joints under load
- Sternocleidomastoid · Stabilizing: Works with the back-of-neck muscles to hold the neck neutral
Practice cues
- Head and hands form a triangle; elbows stacked over the wrists
- Press the hands down and draw the shoulders from the ears so the neck isn't overloaded
- Keep the elbows parallel; don't let them splay
- Lift the legs slowly with control; don't kick up
Benefits
- May help build strength in the shoulders, arms and upper back
- Strengthens the abdominals and trunk alignment
- Trains balance and body awareness upside down
- Prepares for transitions out of headstand into arm balances
Cautions / contraindications
- Avoid with a neck injury or cervical disc problems
- Avoid with uncontrolled high blood pressure, glaucoma or retinal problems
- Avoid with a wrist or shoulder injury
- Advanced pose: learn with a teacher; in pregnancy, don't start learning it
Easier variations
- Practice at a wall, or rest the knees on the upper arms with the legs bent
- Practice Downward Dog or Dolphin to build shoulder strength
General information, not a substitute for advice from a doctor or teacher.
Written and reviewed by Yoga An Viên center · Updated 18/10/2026
How to practice this pose (YogaWay, in Vietnamese)
Related poses
- Supported Headstand Salamba Sirsasana
- Handstand Adho Mukha Vrksasana
- Forearm Stand Pincha Mayurasana
- Bird Dog Dandayamana Bharmanasana
- One-Legged Crow Pose Eka Pada Bakasana
- Sage Koundinya Pose II Eka Pada Koundinyasana II
A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)