Take your time to get into this posture, pretty much like a tortoise, get into this position slowly and steadily. Ease into it gradually day by day.
Start from the down-facing dog posture, inhale and jump your feet forward, placing the legs on the upper arms.
Bring the hips down to the floor and draw the chest forward. Wiggle the arms under the legs until the knees get near the shoulders. Lengthen the torso and stretch your arms and legs out as much as possible. Be careful not to place too much tension on your elbows.
Hold this position for about 30 seconds and go straight to Supta Kurmasana (Sleeping Tortoise).
Marcia has been practising yoga for over 20 years and has specialised in the Hatha and Ashtanga schools of yoga, although has also enjoyed learning other branches such as Iyengar. As well as yoga she practices meditation, and plays a wide range of sports, including badminton, cricket, cycling, and walking.