When practicing this pose, one should first kneel on the floor while knees are wide open and sit on your heels. While still kneeling, lean forward and press the palms on the floor with your fingers turned back towards the torso. The elbows are bent slightly and the sides of the hands and outer forearms should touch the pinky sides of the hands. The elbows are then bent to a right angle and the knees are slide to the outside of the arms and forward the arms. The front torso is leant on to the backs of the upper arms and burrows the elbows deep into the belly at or below the navel. If the elbows slide apart, bind them together with a strap. The strap is positioned above the elbows. If it is not possible to manage the full pose, you can support your feet on a block, placed near the end of the sticky mat.
The belly is kept firm against the pressure of the elbows. The forehead is then lowered to the floor then the knees are straightened and the legs stretched behind the torso and the tops of your feet should be on the floor. The buttocks are kept firm and shoulders are kept round slightly downward .the head is then lifted off the floor and look forward. The weight is leant slightly forward. if the legs and buttocks are kept firm and active since this will slight shift the weight and lever the feet off the floor. Position both the torso and the legs parallel to the floor. Hold for about 10 seconds while increasing the time to 30 seconds. This will help you to gain more experience with this pose. Lower both the head and the feet to the floor while bending the knees and lift the torso off the arms.