1 - Start by lying flat on back, keeping legs together and arms by your side.
2 - With one swift movement, lift legs, buttocks, and back, such that elbows support lower body, and you stand high on shoulders. Use hands to support back.
3 - As you settle down in pose, make sure you move elbows closer to each other. Straighten spine and legs. Your body weight should lie on shoulders and upper arms. Do not support body on neck or head.
4 - Firm up legs and point toes out. Hold posture for about 30 to 60 seconds. Breathe deeply while you do so. If you feel any strain on neck, release immediately.
5 - To release, lower knees, and bring hands to the floor. Then, lie flat and relax.