How to practice the pose

Steps
1. Go onto the floor on your hands and knees; clasp your hands together and create the sensation that there is an egg that you are holding within your clasped fingers. Put strength into your hands.
2. Set your forearms on the floor with your elbows at shoulder width
3. Open your heart's center but always keep your wrists and hands firmly in place.
4. Lay the crown of your head onto the floor and hold the crown of your head into place with your hands
5. Inhale and come up into a downward dog position with your legs
6. Bring your legs closer to your elbows with your heels off the ground
7. Always keep your heart center's open and your legs active
8. To allow the front torso to stay as long as possible, lift your back towards your tailbone
9. Exhale and elevate both feet off the floor
10. Firm the Tailbone against the pelvis and your legs must be active
11. The crown of your head should be aligned with everything
12. Firm outer arms inward and loosen the weight on your hands.
13. Keep everything aligned and open up the heart's center.
14. Be aware of every movement and keep weight evenly distributed
15. Push up your feet in "barbie's feet". This will help with distribution of weight and take away the crunch from your shoulders and arms
**Note: The length of holding this pose should be done in small amounts and extended as your practice improves. It can start off from 5-10 seconds to 3 minutes. But before you even go to 3 minutes you have to be able to perfect awareness of the body. That is the only way it will feel effortless.