First Stage : First stage is to kneel on the floor, bend forward and place the forearms on the ground (palms slowly). Press the floor with the forearms and throw the legs up and straighten them. Press the floor with the forearms and throw the legs up and straighten them. Keep the head above the floor and balance.

Second Stage : From the above position, bend the legs and slowly bring them down over the head, which must all the time be above the floor, face parallel to the floor. Slowly touch the crown of the head with the soles of the feet.

This asana gives maximum bending to the spine and imparts balance and harmony to the entire system.

It should be practiced only after acquiring maximum proficiency in the headstand and chakrasana, the wheel pose. Along with the spine and ligaments, this exercise stretches almost every muscle of the body and increases the circulation to every part, including the brain. As this pose is a difficult one, it takes a long time to achieve mastery over it.