Place a folded blanket on the floor. Kneel on the floor.

Lean forwards. Place the head on the blanket so that the point of contact is midway between the forehead and the crown of the head. Place the palms flat on the ground so that they lie on either side of the body, fingers pointing forwards.

Adjust the position of the hands, so that, together with the head, they form the corners of an equilateral triangle.

The forearms should be vertical as shown in the accompanying picture. Raise your knees. Straighten both legs, keeping them together.

Move both feet slowly forwards on tiptoe until your back is vertical; don't overbalance backwards.

When you feel that most of the body weight is supported on the head then this indicates that the back is vertical.

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Get ready to raise your body into the inverted pose.

Keeping both legs straight and together, slowly raise them upwards utilizing the arm muscles.

Raise them until they are vertical and the whole body is inverted. Do not lose balance.

The final pose is shown above.

Keep the spine and legs in one vertical straight line.

Breathe normally.

Stay in the final pose for as long as you feel comfortable, no longer.

Then slowly return to the starting pose by lowering the legs; the whole movement should be done smoothly, with control. Stay in the kneeling position, head down, for about 30 seconds.

Then do the counterpose - tadasana2. Breathing

Retain the breath while raising and lowering the legs. Breathe normally in the final pose.

The Chakra Checklist

The Chakra Checklist

The chakras are described as being aligned in an ascending column from the base of the back to the top of the head. New Age practices frequently associate each chakra with a particular color.

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