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Technique

  1. Place your palms on the ground and the crown of your head in front of your hands, forming a triangle with these three points of contact.
  2. Place one knee above your elbow and extend the other leg straight up.
  3. Put some pressure on your hands for stability; don’t let your head take all the load.
Logging: Work each side for the time indicated.
Risks
  • This exercise puts a lot of pressure on the head. Make sure to warm-up your neck thoroughly before starting.
  • Risk of fall. If you feel yourself falling backwards, tuck your chin to your chest and round your back to do a Forward roll, to avoid falling flat back on the ground.

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Muscles

Strength

Primary

  • Neck

Secondary

  • Back
  • Serratus anterior
  • Shoulders
  • Chest
  • Sternocleidomastoid
  • Longus capitis
  • Rectus capitis anterior
  • Longus colli
  • Semispinalis capitis
  • Splenius
  • Rectus capitis posterior major
  • Rectus capitis posterior minor
  • Obliquus capitis superior
  • Longissimus cervicis
  • Longissimus capitis
  • Upper trapezius
  • Obliquus capitis inferior
  • Lower trapezius
  • Serratus anterior
  • Anterior deltoid
  • Middle deltoid

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Balance
Joint movements
Neckflexionextension
trains stretches

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Progressions

e04x

Tripod headstand

Novice

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Regressions

e0pv

Wall one-leg tripod headstand

Beginner
e0pw

Wall tripod headstand

Beginner
e0u6

Head-assisted crow pose

Beginner
e00f

Headstand

Novice
e0bw

Straight-arm headstand

Novice
w01c

Tripod headstand forward roll

Intermediate
e0pt

Box tripod headstand

Beginner
e0pu

Wall tuck tripod headstand

Beginner
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.