Place a four- fold blanket in front of you on which you will be resting your head in the final position. Place the forearms on the blanket in front of you with the fingers interlocked and the elbows in front of the knees. The distance between the elbows should be equal to the distance from each elbow to the interlocked fingers, forming an equilateral triangle. Place the crown of the head on the blanket in between the interlocked hands.

Slowly raise the buttocks and lift the knees off the ground and straighten the legs, keeping the toes on the floor. Thus, you have formed a triangle of the body.

This is Ardha Shirshasana sthiti.  Slowly walk towards the trunk and head, until the back researchs vertical position. Bend the knees slightly and press the thigh against the abdomen and lower chest.

Transfer the body weight slowly from the toes on to the head and arms, maintaining a steady balance. Lift the feet off the ground to about 20 cms, carefully balance on the head and the arms. Bending the knees, gradually raise the calves in a controlled movement. Adjust the trunk slightly to counter balance the weight of the legs. Fold the legs back so that the heels move towards the buttocks. To accomplish this movement, contract the muscles of the lower back. The knees are now pointing down with the legs together.

Maintain this position for a few seconds, being aware of complete balance before proceeding. Slowly straighten the hips so that the thighs move up, bringing the knees to vertical position, Keep the heels near the buttocks, Straighten the knees until the legs are in line with the trunk. The whole body should be in one straight line with the feet relaxed. Balance the body.

Maintain the position for one minute with normal breathing. Return to sthiti reversing the steps with control on each movement.

Note: After returning to sthiti it is mandatory to rest for a while in the following position. Make a fist of both the palms and place them one above the other in front of the knees. Slowly bend forward to rest the forehead on the fist till the pressure in the head gets lighter. Then relax in Tadasana so that the pressure in the head comes back to normalcy.

Benefits: Due to improved circulation to the brain the whole nervous system becomes healthy. Memory improves. Endocrine glands such as the pituitary and the thyroid get revitalized. Helpful in hernia. Seminal weakness can be cured. Improves concentration power remarkably.

Limitations

Those who have running ears, heart trouble, high blood pressure and weak eye capillaries should not practice Shirshsana.