Preparation

Method 1

Sit in Vajrasana. Come into tabletop position – palms on the floor, wrists under shoulders, knees together, feet together flat on the floor. Inhale, exhale, and relax.

Method 2

Lie on your back, body relaxed, legs together, palms on the floor. Inhale, exhale, and relax.

Getting into position

Method 1

Come into Vrischikasana (Scorpion Pose), resting forehead on the floor, and hands interlocked around the back of the head (like in Head Stand). Inhale. Exhaling, arch your back farther and activate the glutes and hamstrings to bring your feet closer to your head. Hold for a few moments to allow the body to adjust. Inhale. Exhaling, bend farther, touching the feet to the crown of the head. Hold with normal breathing for as long as comfortable.

Method 2

Come into Chakrasana (Wheel Pose), with crown of head resting on the floor. Lower the elbows while keeping them under shoulders. Inhale. Exhaling, push the torso toward the head, rest the crown of the head between your palms. Inhale. Exhaling, carefully walk feet closer to your head, bending your knees and lifting your heels up. Hold for a few moments to allow the body to adjust. Take pressure off your head, and roll your forehead onto the floor. Inhale. Exhaling, bring your feet closer to the head, balancing your weight on your forearms and pushing your torso farther toward the forearms. Carefully lift your feet up and touch them to the crown of the head. Hold with normal breathing for as long as comfortable.

Coming out of position

Method 1

Slightly relax the body. Exhale. Inhaling, activate the arms and shoulders, raise your torso and legs up to Vrischikasana (Scorpion Pose). Inhale. Exhaling, straighten the legs upright, relax your neck (lowering your head), bend the knees and lower the legs back down (right followed by left). Hold for a moment to maintain balance. Then, lower the feet (one at a time), touching the toes to the floor. Inhale. Exhaling, lower your knees and shins to the floor. Rest in Sashankasana (Moon Pose) for a few moments; then, sit into Vajrasana. Inhale, exhale, and relax.nd relax.

Method 2

Slightly relax the body. Carefully lower your toes back to the floor, and roll the crown of your head back to a comfortable position. Exhale. Inhaling, press your arms up and carefully walk your feet away from the shoulders. Exhaling, slowly bend your elbows, lowering the head and shoulders to the floor. Bending your knees, bring your spine and hips to the floor. Straighten legs and bring arms down to your sides, returning to starting position. Inhale, exhale, and relax.