- 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.
- From Ardha Sirsasana position slowly walk the feet as close as possible towards the trunk and head, gradually moving the back towards the vertical position.
- Bend the knees slightly press the thigh against the abdomen and lower chest.
- Transfer the body weight slowly from the toes on to the head and arms thereby maintaining a steady balance.
- Raise the feet off the floor about 20 cms, carefully balance on the head and the arms.
- Bending the knees, gradually raise the calves in a controlled movement. Adjust the trunk slightly to counterbalance the weight of the legs.
- Fold the legs back so that the heels move towards the buttocks.
- To accomplish this movement contract the muscles of the lower back. The knees are now pointing down with the legs together.
- Maintain this position for a few seconds, being aware of complete balance before proceeding.
- Raise the knee to the vertical position. Keep the heels near the buttocks, slowly straighten the the hips so that the thighs move up and away from the torso.
- Raise the knees until they point directly upwards and the thighs are in line with the trunk. The whole body should be in one straight line with the feet relaxed. Balance the body.
- Be in this position for 1 minute.
- Return to the starting position.
After returning to the starting position it is mandatory to rest for a while in the following position:
From Sthiti make a fist of both the palms and place them one above the other in front of the knees. Slowly bend forward to rest the forehead on the fist till the pressure in the head gets lighter. Then relax in Tadasana so that the pressure in the head comes back to normalcy