Step 1 : Fold & prepare the mat well ensuring sufficient support for the head. Sit on the knees & measure the distance between the elbows (forearm distance or closer). Interlock fingers well tucking the little finger in. Pressurize the wrists. Lift the shouldres creating a space between the shoulders and neck, the neck should be free. Press down the elbows, forearms and wrists, forming a “triangle”. Hold for 15 – 30 seconds.

Step 2 : Tuck the toes under, raise up on the knees & place the crown of the head onto the floor in between the palms. Wrist should grip the sides of the head. Hold for 15 to 30 seconds.

Step 3 : Lifting the knees & straightening the legs, take the trunk forwards. The back should be kept as straight as possible. Work on lifting the trunk upwards & taking the body weight onto the arms by gradually moving the toes forwards. Hold for 30 to 45 seconds.

Step 4 : Lift the legs from the floor one by one by bending the knees. Strongly contract the abdomen muscle & keep the knees as close to the trunk as possible. Hold for 30 to 60 seconds.

Step 5 : Work on straightening one leg at a time, keeping the other knee tucked tightly into the abdomen. Keep pressing the arms, wrists & elbows down, while keeping the shoulders lifted. 80% of the weight should be on the arms at first, decrease this slowly as you gain more strength & confidence in the pose. Once y oar comfortable with raising & holding one leg up at a time you can raise the bent knee so that both the legs are up together at the same time. Hold for 30 to 180 seconds.

To come down, bend the knees & come down with control, step by step. St wit the head down for a while n Shashankasana, & then sit in Vajrasana with eyes closed. Don’t be in a hurry to get up. Always practice Sarvangasana (shoulder stand) as a counter-pose after Sirshasana to combat increased capacity for anger.