Stage 1:

1. Begin in Vajrasana (thunderbolt pose).
2. Close your eyes and relax your body.
3. After a few minutes, open your eyes and bend forward.
4. Place forearms on a folded blanket, fingers interlocked.
5. Elbows form an equilateral triangle with interlocked fingers.
6. Place the crown of the head on the blanket between your hands.
7. Wrap hands around the head for support against rolling.

Stage 2:

1. Lift knees and buttocks off the floor, straightening legs.
2. **Stage 3:** Walk feet closer to head, lower chest.
3. Press body weight onto head and arms for balance.
4. Raise one foot about 20 cm, then the other and balance.

Stage 4:

1. Gradually raise lower legs, knees bending.
2. Fold legs toward buttocks, contracting lower back muscles.
3. Maintain balance, knees pointing down, legs together.

Stage 5:

1. Raise knees vertically, straighten hips and thighs.
2. Balance body.

Stage 6:

1. Straighten your knees, and raise your lower legs.
2. Body in a straight line, feet relaxed.

Stage 7:

1. Close your eyes, balance, and relax in the final position.
2. Return to starting position, lowering the body in reverse.