Kneel on the yoga mat. Interlace your fingers together and set the forearms on the floor, elbows at shoulder width. Roll the upper arms slightly outward, but press the inner wrists firmly into the floor. Set the crown of your head on the floor. If you are just beginning to practice this pose, press the bases of your palms together and snuggle the back of your head against the clasped hands. More experienced students can open their hands and place the back of the head into the open palms.
Inhale and lift your knees off the floor. Walk your feet closer to your elbows, heels elevated. Actively lift through the top thighs, forming an inverted “V.” Firm the shoulder blades to prevent the weight of the shoulders collapsing onto your neck and head.
Slowly lift one foot toward the ceiling as perpendicular to the floor as possible, and continue to engage your more muscle to lift another foot high. When the legs are perpendicular to the floor, turn the upper thighs in slightly, and actively press the heels toward the ceiling.
Firm the outer arms inward, and soften the fingers. Continue to press the shoulder blades against the back, widen them, and draw them toward the tailbone. Keep the weight evenly balanced on the two forearms. It’s also essential that your tailbone continues to lift upward toward the heels.
As a beginning practitioner stay for 10 seconds. Gradually add 5 to 10 seconds onto your stay every day or so until you can comfortably hold the pose for 3 minutes. Then continue for 3 minutes each day for a week or two, until you feel relatively comfortable in the pose.
You may also find the following pose interesting: Extended Hand to Big Toe Pose