This pose is considered to be intermediate to advanced. It is not advisable to perform the pose in this way without sufficient prior experience or unless you have the supervision of an experienced instructor. Take particular care of the neck, and lower back, only come into this posture if you feel comfortable. Make modifications to make the posture work for you.
Exhale and bend from the hip joints to slowly lower your toes behind your head. -You are aiming to reach the floor but if this does not happen get to wherever is comfortable.- Keep your torso perpendicular to the floor and your legs fully extended. (as if someone is pulling you up by the hips)
Inhale, draw your chin away from your sternum and soften your throat. opening up the shoulders and pressing into the ground with the upper arms to create lift.
If your toes are on the floor point them away from the body. Then release your hands away from your back, interlace the fingers and stretch the arms out behind you on the floor (see photo). If this is uncomfortable return to supporting the back.
Stay in the posture breathing deeply for as long as is comfortable working up to 5 minutes.
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