Spread a folded carpet on the ground and on one side of it (say close to a wall in the beginning) place a turban-like pad of rounded piece of cloth, so that your head can be supported on it during the asana.
Kneel down on the carpet, placing the elbows and the hands on the sides. Bend the head down and place it on the pad for the head, its back being held with your hands, fingers entwined. Now bring your knees nearer and between the two elbows.
Raise the hip and the trunk slowly so that your whole body, from head to the foot, is upside down at right angles to the ground, your feet lifted towards the sky. Balance the pose by keeping straight your trunk and legs.
Keep yourself in this ‘mudra’ that is, pose, for two minutes and return to the original position quite slowly, first bringing down your legs at right angles to the trunk and then coming down.
After the asana, lie flat on your back for a few minutes and then come back to the standing position.
The beginners may hesitate to do it for fear of losing balance and falling down backwards. Thus, they are advised to practice it close to a wall for support, or take help from another person.
By practice, you will be able to balance yourself and then you can do it by yourself or without the help of the wall.
Heart patients, or those having fever, or trouble with their ear-nose-throat system should not do it.
This asana tones up the entire nervous system of the body. It is the best exercise for concentration of the mind. It is for this purpose that yogis have been doing it for longer periods, but, considering the modern constitution of man, only a two-minute exercise of the asana is advised.