- 1 year ago
Start in a Tabletop Position:
Begin on your hands and knees (tabletop position) with your wrists directly under your shoulders and knees under your hips.
Spread your fingers wide to distribute weight evenly across your palms.
Place Your Head on the Mat:
Lower your head between your hands, resting the top (crown) of your head on the mat.
Your head should form the third point of a triangle, with your hands as the base.
Form the Tripod Base:
Engage your arms by pressing your palms firmly into the mat, keeping your elbows bent at a 90-degree angle.
Your forearms should be perpendicular to the floor, and your shoulders engaged to support your neck and spine.
Lift Your Hips:
Begin to straighten your legs, lifting your hips toward the ceiling. Walk your feet closer to your head to create more lift.
Keep your core engaged to maintain balance and control.
Tuck Your Knees to Your Elbows:
Once you’re stable, gently lift one foot at a time, tucking your knees onto your elbows. This will help you find balance before fully extending your legs.
Begin on your hands and knees (tabletop position) with your wrists directly under your shoulders and knees under your hips.
Spread your fingers wide to distribute weight evenly across your palms.
Place Your Head on the Mat:
Lower your head between your hands, resting the top (crown) of your head on the mat.
Your head should form the third point of a triangle, with your hands as the base.
Form the Tripod Base:
Engage your arms by pressing your palms firmly into the mat, keeping your elbows bent at a 90-degree angle.
Your forearms should be perpendicular to the floor, and your shoulders engaged to support your neck and spine.
Lift Your Hips:
Begin to straighten your legs, lifting your hips toward the ceiling. Walk your feet closer to your head to create more lift.
Keep your core engaged to maintain balance and control.
Tuck Your Knees to Your Elbows:
Once you’re stable, gently lift one foot at a time, tucking your knees onto your elbows. This will help you find balance before fully extending your legs.
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SportsTranscript
00:00Hi my loves, my name is Natasha Noel and welcome back to my YouTube channel.
00:05Today we are going to be doing tripod headstands.
00:07For that we need to learn how to tumble.
00:10Okay listen, you are not going to die, but you can crank your neck.
00:13So if you are scared, now okay, okay, okay, okay, okay, let's get into this.
00:18The only reason why you would feel like you are going to die is because of fear and I
00:23understand that's a very, and you know, that's not a pleasant way to go, but you will not
00:28go because you got to just trust yourself a little bit.
00:30I'm going to be making you all do drills as well so that you will build it up and get
00:35a little bit more comfortable, comfortable.
00:38So the first thing that we're going to do is if you're, again, very scared, take a bunch
00:41of pillows and just keep it there so that if you feel like, oh, I'm going to fall, break
00:46my back, break my neck, break anything, it will be fine.
00:49Okay.
00:50So the first thing, come into Malasana position, from here you are going to lift the bum up,
00:55you're going to get the head down.
00:57Now, the idea is when you're doing any tumble, you can do this on the bed, you know, as kids
01:02we used to do it on the bed, I'm not sure if you did it on the bed, not that way, anyway,
01:08you're going to drop the neck in, so your neck needs to go inside and you need to roll
01:14on here, you're not rolling on your head, you're rolling here from like your upper back,
01:18okay.
01:19I'm going to just take this a little bit forward.
01:21Now, from here, what I'm going to try and do is if I'm very scared, I'm going to lift
01:26my bum as much as I can come, see, so as I lift my bum up, my head comes to the floor,
01:32head is coming to the floor.
01:33Now, what I want you to do is I want you to tuck, tuck the chin in, try and get this upper
01:42back onto the thing, onto the floor.
01:44Now, okay, I forgot to mention one thing, when you're doing this, you want to be like
01:48a ball, that means you want to be in this position, okay, because if you're going to
01:53be here, it's going to hurt more.
01:55So that means, imagine, I'm just going to show you like the reverse version, okay, so
01:59from here, can you see, you want to be here in that position, so you're rounding, holding
02:04and being in this ball position, so that it is well, more protective.
02:09The reason we're doing this is, is in case you do fall, you'll know how to fall.
02:15So what we're going to do is we're going to just come in, so lift the bum up, come here
02:19now, as you've touched here, very good, come back, okay, we're just going to do three more
02:22times, okay, so just go, touch that head and come back.
02:25I know I said not to touch the head, but we have to progress slowly, right, last one,
02:30and come back.
02:31As you're doing this, you want to look at your belly button.
02:34Now the second thing we are going to try and come here, and remember, roll and hug and
02:39squeeze, okay, as much as you can, and you have your pillows here, so you'll be absolutely
02:43fine.
02:44Inhale, I don't know why I'm inhaling and exhaling, but I'm excited now, inhale, exhale
02:50and come up.
02:51That's it.
02:52That's all you have to do.
02:53So if you feel like, oh, I'm going to fall, I'm going to do any of these things, keep
02:56pillows around.
02:58This is just how you can fall, and you'll be safe in this position, rather than trying
03:04to, thinking that you're going to land on your back, we don't want that, okay.
03:09So now, here are some drills that we're going to do, okay, first we're going to come forward,
03:14push, protract the shoulders, we're going to come into a plank position, take the legs
03:18back, stay.
03:19You can get it one foot distance apart or feet together as per your comfort, stay, 5,
03:254, 3, 2, 1, come up, almost into a downward facing dog, but you're coming up on your tippy
03:35toes as much as you can, push, protract the shoulders, like we're going to come into a
03:39handstand, stay, 3, 2, 1, come back.
03:45As you come back, plank position, stay, 5, 4, 3, 2, 1, dropping the knees one inch off
03:56the floor, and stay, 3, 2, 1, drop the knees, push back, stay, 5, 4, 3, 2, 1.
04:09From here, inhale, exhaling, come onto your forearms, push, protract the shoulders, lift
04:14the bum up, come forward and stay here, we're going to come forward and back as much as
04:21you can, 3 times, inhale, exhale, inhale, exhaling, 1, and back, 2, and back, last one,
04:33stay, 3, 2, 1, push back, drop the knees, back down, stay, 3, 2, 1, come forward, puppy,
04:49stay 5, you know you have to stretch out also in between, 4 so that you're not very tight,
04:543, 2, 1, come sit on the butt cheeks, as you just sit on the butt cheeks, hug the knees
05:03in towards your chest, stay 5, 4, 3, 2, 1, now keep this squeeze, take the hands, can
05:16you see, I do not move, so I do not go from here, hug, squeeze, and go away from the body,
05:22I kept the squeeze, so I kept the thighs to my chest as much as I can, from there, I release,
05:30stay 5, 4, 3, squeeze, squeeze the stomach into your thighs, 2, squeeze, squeeze, squeeze,
05:42and release, come forward, pop the chest out, so you should feel the co-work because that is
05:49what primarily we are going to be using, 2, 1, from here, roll the shoulders back, 5,
05:56come back to neutral spine, 4, 3, 2, 1, reverse, 5, 4, 3, 2, 1, from here, we are going to come
06:07back, we are coming into malasana position, we are going to jump forward into almost a handstand,
06:14and then come back forward into malasana, I will show you, then we will do it together,
06:19okay, so from here, I am in a malasana position, inhale exhaling, I come up,
06:25come back to malasana, from here, I do the same thing going back, so I jump up, and I go back,
06:33this is what we are going to do 3 times, that is all, okay, Natasha, this is too intense,
06:40go at your level, you do not have to do this level if you feel it is too intense,
06:44and you are not ready, there is no problem, yeah, inhale, go at your pace, breathe into it,
06:51you want to just get a little bit more comfortable, you want to be able to breathe a little freer in
06:56whatever it is that you are doing, inhale, exhale, inhale, exhale up, and come down,
07:05wherever you are, there is no problem, it is okay, you saw how it was not very good,
07:10but it is still okay, so as much as you can, inhale, exhale up, and back, from there,
07:19inhale, two more, up, and down, up, and down, last one, inhale, last one, inhale,
07:34and back, stay 5, extend your arms forward, 3, 2, 1, okay, now, I know I did regular shishasana
07:49where you are interlocking your hand, right, and you are getting it in that position, and I know
07:54I told you all that this, remember when a baby is born and the soft part of the head, that part,
08:00you press inside, you feel like your fingers will go inside, that part you want to get onto the
08:05floor, now why I am saying that here is because we are not going to be using our hands to interlock
08:11the hand, okay, that is why I always felt this shishasana was a little bit more challenging
08:18than regular because I felt like you could use your shoulders and neck and push, use this little
08:23bit, hand come up, whereas when you are doing your tripod, headstand, you need to work on your core
08:29and stability, okay, so this is what we are going to do first, just going to try and get the head
08:34down, just to see how it feels, okay, so again, your hands, like you are in your regular cat
08:43position, cow position, from there, get the crown of the head onto the floor, and you are going to
08:48be here, remember, elbows are not going to go outside, elbows are coming in, chin is chucked in,
08:54tucked in, so you are not going to be here, can you see my verse is changing, you want to still
09:00engage the core, from here, lift, hand come forward and stay here, stay 5, 4, 3, 2, 1, come back down,
09:12drop the knees, relax in child's pose, just stay down, it's fine, lot of blood flow is happening
09:18right now, stay, breathe, 3, 2, 1, same thing, come back up, you are going to do it 3 times, you are going to
09:27come into a plank position, walk forward into almost your tripod position, come back, that's 1,
09:35come forward, come back, that's 2, last one, come forward, really work your arms, your core, come
09:46back, drop the knees, push back, relax in child's posture, stay. Now if you noticed, I did not go to a
09:55point where I was tumbling, I went to a point where I was holding my core and trying to hold as much
10:01as I could, okay, so now what we are going to do is, continue staying, okay, 2, we are going to do the same
10:08thing now with the support of the wall, so that you will understand how you can do it on the wall,
10:14once you get comfortable there exactly like how we did in the previous video, you are going to
10:18feel the same and do the same over here, eventually, it might take weeks, months, years, decades, okay, it
10:26does not matter, the point is, you practice as much as you can and eventually it will happen,
10:31eventually it will get better, eventually maybe from 3 seconds go to 5 seconds to 10 seconds and
10:35then you can be off the wall, that is no problem, yeah, so we are going to take mat to the wall, so
10:42first things first, same thing we are going to do, break it down, come to the wall, okay,
10:46so come on the crown of the head, lift the hips up, come forward as much as you can, stay, use
10:51your hands to push, stay 3, 2, 1, get the left foot up, 3, 2, 1, come back down, get the right leg up,
11:023, 2, 1, come back, drop both the knees, relax in child's posture as much as you can, last one
11:10that we are going to do is, we are going to try and get the lower back to touch the wall as much
11:15as you can, 3, 2, 1, come back, again same thing, come forward as much as you can, one last time,
11:26we are going to try getting the legs little away from the stomach, little bit, not too much,
11:32little bit, get the head, lift, come up, use your opposite leg, try and touch the lower back,
11:42if you touch the lower back, great, if you can't, no problem, lift up 1, lift 2, lift 3, come,
11:49change legs, right leg up, lift 1, 2, 3, come back down, drop the knees, relax in child's posture,
11:58we are going to go very slowly, these are just steps you can do to try and feel a little better,
12:04stay 3, 2, 1, come back up, last one that we are going to do, get the head down,
12:14going to try and take it all the way up, come up from here, one leg, as you get one leg,
12:20try and touch the lower back, get the other leg, stay 5, 4, keep breathing, nice long deep breath,
12:273, 2, 1, once this gets comfortable, get one leg up, stay 5, 4, 3, 2, 1, once that leg gets
12:39comfortable, get the other leg up, 5, 4, 3, 2, 1, slowly, steadily come back down,
12:49one leg at a time, no problem, drop the knees, relax, child's posture, we are going to stay
12:57for a little longer, stay 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, come back, last one that you feel like,
13:17oh Natasha, wall I nailed it, it was so easy, it was so lovely, I just could stay there for hours,
13:23then you can come ready for the mat, okay, what we are going to do, come on our fours, inhale,
13:28exhaling, same thing that we did, everything what we did here, we are going to do the same thing
13:34here, come up, take one leg, come forward, one leg off, two leg off, three leg off, change leg,
13:41right leg, 1, 2, 3, try and lift, stay 3, 2, 1, oh sorry, one leg at a time, stay 3,
13:532, 1, get the other leg back, stay 3, 2, 1, come back down slowly as much as you can
14:05and congratulations, you came close, if not doing a tripod headstand, we are going to
14:13continue staying there, stay 3, 2, 1, come back up, okay, any variations that you found difficult,
14:24let me know in the comments below because I can help you all in that way and guide you all
14:29how things can get better, what alternatives you can work on so that it gets better, yes,
14:35till I see you next time, practice daily, stay safe, stay humble, okay, bye.
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