Enter
- In Tripod Headstand, form Lotus: right foot first, then left.
- Exhale; turn right, placing your left thigh on your right arm.
- Press both palms down and lift your head.
- Lift your pelvis and straighten both elbows.
Steps
Support
Both palms and fingers; thigh on one upper arm, feet lifted.
Hold
- Press both hands down, including the one without the Lotus.
- Keep your Lotus compact and your thigh on your upper arm.
- Spread your shoulder blades; keep your chest lifted and neck long.
Exit
- Exhale; bend your elbows and lower the crown of your head.
- Return to Tripod; release Lotus and reverse the leg crossing.
- Repeat on the other side; return to Tripod and lower your legs.
- Breathing
- Breathe gently while balancing.
- Gaze
- Look toward the floor.
- Duration
- A few seconds per side.
Adapt
Adaptations
- Stage with head supportedKeep your crown grounded, with Lotus resting on your upper arm.
- Without Lotus: Side CrowRest your outer thigh on one arm, keeping your knees together.
- Supported Side CrowWithout Lotus, rest your forehead on a block or firm bolster.
Variations
- Supporting elbow slightly bent; opposite arm straight.
- Ūrdhva Kukkuṭāsana: Lotus centered on both upper arms.
- Lotus with ankle dorsiflexion and slight foot eversion.
Signals of effort
- Body weight on the hands, with wrists extended.
- Balance with both feet lifted.
- Full Lotus and a spinal twist.
- Inverted entry and exit, with the crown supporting weight.