From the «shoulder stand» slowly bring the legs down behind your head, resting your toes on the floor if you can. Hold this position, relaxing your arms on the floor behind your back. Let your eyes be closed and place your attention on the most tense or stiff areas. Relax them.
As you feel comfortable in this position, then you may try to bring your knees down to rest them on your forehead, and then on the floor beside your ears.
Some beginners find it comfortable to rest their knees on their foreheads.
Hold this position with inner concentration as long as you can without excess strain or pain as described earlier.
When you want to return, you may take your ankles or toes with your hands, and keeping the legs horizontal to the floor (as much as possible), slowly begin to come back, laying on vertebra at a time down onto the floor. Stop occasionally and relax the muscles of the legs and back. You can take up to 2 or 3 minutes coming back to a position where the back is on the floor and the legs straight up. Release your legs and then slowly let them down and completely relax your body.
Following each posture, place your inner awareness on the parts of the body which you have just stretched. You may feel heat or tingling sensations or movements of energy in this area. This will greatly increase the benefit of the posture and your body-mind communication.
Contraindications: Serious lower back problems, hernia, High blood pressure, detached retina, neck problems
Benefits: This posture is also known as the «all parts posture» because it has such a complete stretching effect upon the whole body. The spinal cord receives its greatest possible stretch, considerably improving the efficiency of the whole nervous system. Again the abdominal area is beneficially compressed. This posture is generally excellent as an aid to detoxification.