- Sit back on the heels, keeping them apart and well tucked in under the buttocks.
- Keep the head, shoulders and buttocks in a straight line.
- Place your palms on the respective thighs.
- Breathe normally.
- It may be practised for maximum feasible duration, especially after meals for 5- minutes atleast.
I. Starting position (Sthiti):Vajrasana
- Place a four fold blanket in front of you on which you will be resting your head in the final position.
- Place the forearms on the blanket in front of you with the fingers interlocked and the elbows in front of the knees.
- The distance between the elbows should be equal to the distance from each elbow to the interlocked fingers forming an equilateral triangle.
- Place the crown of the head on the blanket in between the interlocked hands.
- Slowly raise the buttocks and lift the knees off the ground and straighten the legs, keeping the toes on the floor.
- Thus, you have formed a triangle of the body.
- Maintain this position as long as is feasible with the load on the head and the toe.
- Then slowly bend the legs at the knees and lower the knees to the floor.
- Slowly come back to Vajrasana and rest for a while.
- Then, slowly lie down on the back and relax in shavasana.
- Those who find it difficult to maintain the final position may use wall support pressing the hands and the head against the wall so that it is easier to maintain balance and to raise the hips.
- Those who can perform this asana easily or after sufficient practice, may practice Sirsasana.
- People with high blood pressure, heart condition, inflammation of the ear, weak capillaries, severe near-sightedness, severe asthma, cold or sinusitis, slipped disc, weak spine or vertigo should avoid doing it.