1 - Place a sturdy, soft blanket on floor to cushion head. Then, kneel down on floor, and interlace fingers after you place forearms on floor. Make sure your elbows are shoulder width apart.
2 - Gently nudge upper arms outward, and firmly press inner wrists on floor.
3 - Place crown of head on blanket. Set base of both palms together, and fit crown against clasped hands.
4 - Inhale, and lift knees. Then, walk towards elbows with heels lifted off floor. Now, lift through thighs such that your body forms an inverted ‘V’. Push shoulder blades against back. Then, lift them towards tailbone so that front part of torso is lengthened. This will keep weight of the shoulders from affecting head and neck.
5 - As you exhale, lift feet off floor. It is important to lift both feet together, even if knees bend slightly as you lift up. Place legs perpendicular to floor, and firm up tailbone against back portion of pelvis. Push heels up towards ceiling. Your body should be aligned in a straight line.
6 - Keep weight balanced on both forearms. Hold the pose for about 10 seconds as a beginner. Keep increasing time until you can stay in it for up to five minutes or as long as you are comfortable.