Use a blended blanket or sticky mat to pad your head and forearms. Kneel on the floor. Lace your fingers together and place the forearms on the floor, elbows at shoulder width. Roll the upper arms slightly outward, but press the internal wrists firmly into the floor. Place the crown of your head on the floor. If you are just beginning to practice this pose, press down the bases of your palms together and snuggle the back of your head against the clasped hands. More experienced trainees can open their hands and place the back of the head into the open palms.
Inhale and raise your knees off the floor. Carefully walk your feet closer to your elbows, heels elevated. Actively raise through the top thighs, forming an inverted “V.” Firm the shoulder blades against your back and lift them toward the tailbone so the front torso stays as far as possible. This should help prevent the weight of the shoulders collapsing onto your neck and head.
Exhale and raise your feet away from the floor. Take both feet up at the same time, even if it means bending your knees and hopping delicately off the floor. As the legs (or thighs, if your knees are bent) rise to perpendicular into the floor, firm the tailbone against the back of the pelvis. Turn the upper thighs in slightly, and actively press the heels close to the ceiling (straightening the knees if you bent them to come up). The center of the arches should align over the middle of the pelvis, which in turn should align over the crown of the head.
Firm the outer arms inward, soften the fingers. Continue to press the shoulder blades against the back, widen them, and drag them toward the tailbone. Keep the weight evenly balanced on the two forearms. It’s also essential that your tailbone continues to raise upward toward the heels. Once the backs of the legs are fully lengthened through the heels, retain that length and press up through the balls of the big toes so the inner legs are slightly longer than the outer.
As an inception practitioner stay for 10 seconds. Gradually add 5 to 10 seconds onto your stay daily or so until you can comfortably hold the asan for 3 minutes. Then continue for 3 minutes each day for a week or two, until you feel comparatively comfortable in the asan. Again gradually add 5 to 10 seconds onto your stay daily or so until you can comfortably hold the asan for 5 minutes. Come down with an exhalation, without losing the lift of the shoulder blades, with both feet touching the floor at the same time.
Baba Balaknath Temple Street
Upper Tapovan, Laxman Jhula Road
Rishikesh, Uttarakhand, India