• Grab the toes in finger lock. (Index finger and middle finger pull the toe, and the thumb presses the nail of the toe.)
• Exhale, lengthening the spine, bending forward from the navel, continuing to lengthen the spine.
• Inhale, use the legs to push up.
• The head follows last. Don't lead with the head.
• Reverse to come up: head comes up last.

• Lead with the Navel Point, never lead with the head.
• Do not compress the lower back.
• Try to get the belly to the thighs rather than the head to the knees.
• Tighten the thigh muscles and pull them away from the knees to hold the stretch.

Variation:

• Legs spread wide: follow instruction in the kriya.

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