Sit in thunderbolt pose. Hands rest on the thighs. >Breathing normally place the head on the floor in front of the knees. Clasp the fingers behind the head and support the back of the head with the clasped hands. The forearms rest on the floor and the elbows form an equilateral triangle with the head. >Tuck the toes under, lift the hips and straighten the legs. Concentrate on the balance of the body. Walk the feet in closer to the body so that the buttocks are high above the head. Transfer the weight of the body onto the forearms and raise the feet from the floor. Keeping the back straight bring the heels towards the buttocks. Finally, straighten the legs fully upright and allow the feet to remain relaxed. Balance the body weight between forearms, head and neck in a relaxed manner. >Hold the posture as long as possible, but not more than five minutes. >Slowly lower the legs by bending the knees and bringing the feet towards the buttocks and then the toes to the floor. Relax then return to thunderbolt pose.
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