EXHALE. Lie on the back. Bend the knees slightly, and bring the heels of the feet together. Place the forearms by the side arching the spine so the top of the head touches the floor, as in A, or remain with the head on the floor arms by the side palms facing down, as in B, or remain on the floor with legs bend and sole of the feet together, as C.
INHALE. Push up straightening the legs and roll onto the top of the head. Place the hands on the opposite shoulder, as in A, or raise only the hips, as in B1. STAY HERE FOR 5 LONG DEEP BREATHS
EXHALE. Release down by lowering the hips first, arms second by your side to support, the neck, finally slowly.
Avoid this Asana if you have any neck problem; instead do the alternative (B). This is the last Asana of the Primary Series of Asthanga.. From here pass to the Finishing Sequence.