6 Days to Tripod - Guest Post by Rebecca

/
0 Comments

Hello friends! I have another beautiful friend to introduce to you all.  I am super excited to introduce my friend, Rebecca. As you know, I am co-hosting a yoga challenge with a few girls. Rebecca was in charge of sharing her knowledge on the Tripod headstand. Without further ado, here is Rebecca!

* * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * *

Like Cat stated, the #PosebyPose Challenge was about picking peak poses and making them more accessible to everyone by pose building. I picked Tripod because it was the first inversion pose I was able to become successful with. I started practicing yoga about four years ago in my home. After I became comfortable with the basics, I wanted to do more, I wanted to stand on my head. I followed videos and online tips on how to get started, and went from there. I hope these tips are helpful for anyone starting out, and that the variations will be fun with those who are more experienced.


Day 1:    Down Dog.
I wanted to start off this cycle with this simple, elegant, and effective pose.     It helps build strength and stamina overall in the body, particularly in the arms and shoulders, which will help build up to Tripod.

Fun variations - and there are many.    My favorite:  Three legged dog (pictured here).    One type of three legged dog is with the hips squared, toes pointed down.   There is a straight line from your heal to your hand.   The other variation is a great hip opener, where the hips are stacked and the toes are pointed.    Again, try and hold these poses for as long as you can.   And remember to breathe!




Day 2:   Chair Pose
I love chair pose.   The pose works on balance, while engaging your core, bum, and leg muscles.     During my yoga studio class, my instructor describes this pose as “torture.”    But, I love it.    Bring it on. From mountain pose, sit your bum back like you’re about to sit into a chair.   



Day 3:   Reverse Plank
Reverse Plank can be a hard one.    Hard in a good way.    Not only is it a most awesome shoulder stretch, but it really engages just about every muscle of the body. I *love* to let my head go and hang back. Some like to keep it straight with the spine. Do what feels good for you. Try to hold for as many breaths as you can.   Enjoy and smile!

 
Day 4: Supported Shoulder Stand
Shoulder Stand is a nice inversion pose to get more comfortable with being upside down.     It also helps with all the stabilizing/balancing muscles. I like to imagine I’m extending my legs not only upwards, but backwards as well.   I find this keeps me the straightest.   *Do Not* move your neck.    Place most of your weight on your upper back and shoulders, not your neck. Express energy through your feet and toes.   I tend to wiggle my toes, but I’m a toe wiggler, so this may just be me.     Try to hang out for a minute or two or three.   


Day 5:  Wall Tripod
I love the wall:  so sturdy, strong, and trustworthy.  When I first started inversions, I did them for a long time against the wall.    The wall helped me gain confidence.

Basic Tripod Position:
Find the flat crown of your head.    Place your head against your favorite wall, crown of your head flat on the floor.    Position your hands in front of your head, fingers spread and facing towards your face.     The space between your head and hands should be an almost perfect triangle.    Your elbows should point directly forward, not out.     Your elbows should be directly over your wrists.
Walking up the wall.
Face the wall and get into tripod position with your hands and head.     Make sure the area behind you is clear of “stuff” - if you fall (and you might), you don’t want to land on anything - keep your fall zone clear.
Walk up the wall.    This prep is really playful and ultra flexible:   you can be closer to wall, or farther out.    You can rest both feet on the wall, or alternate.    Or you can try to hover away from the wall.    So, it’s totally up to you.  What is important though:    keep your alignment.    Back straight, elbows over wrists, etc.
Another helpful prep wall pose:   simply doing tripod, but with the wall directly behind you.



Peak Pose:  Tripod Head Stand
Here we go!    The peak pose!
Find the flat crown of your head.    Place your head flat on the floor.    Position your hands in front of your head, fingers spread and facing towards your face.     The space between your head and hands should be an almost perfect triangle.    Your elbows should point directly forward, not out.     Your elbow should be directly over your wrists.   Straighten your legs, toes on the ground.   Get comfortable with distributing weight in your arms, shoulders, upper back, and a little on your head.      Once you feel steady, move one knee to your elbow.     If this feels good to you, you can move on.    Place your second knee on your other elbow.     Stay here and get comfy.    Do not move on (up) unless you are comfortable.    If still uneasy, practice more Wall Tripods.     But, if you’re feeling steady, move on.   Slowly lift your legs.     When I was a beginner, I liked to keep both my legs bent and slowly moved them up.    Once your legs are straight, get a feel for your balance.     Most of the weight should be in your hands and arms, not your head.   Extend through the balls of your feet.

Rebecca is a single mom working in Early Education. She is maintaining a healthy lifestyle after losing 150 pounds about 3 years ago.    Besides yoga, she loves to cook (and talk about) yummy plant-based vegan foods. Although she grew up in Southern California, she has found a wonderful home in Northern California for the post 20 years. You can find Rebecca at http://bexmaddy.tumblr.com.


You may also like

No comments: