SALAMBA SIRSASA (in the centre of the room)
Salamba – supported, supported
Sirsa – head
Fold the carpet in four.
Kneel in front of the mat, cross your fingers without contracting the palms of your hands, thumbs up and little fingers down. Place your fingers crossed in the mat, overlay your thumbs and move the little fingers forward. Spread the elbows shoulder width and check that the upper arms are parallel.
Place the top of the head on the mat, keeping the back of the head perpendicular to the ground and in contact with your hands.
Squeeze the outer edges of the wrists and the inner face of the forearms onto the mat, raise your shoulders away from the ears and stretch your legs. Walk on the toes towards the face and bring it vertically.
Climb your legs, one after the other, and put your body perpendicular to the ground.
Continue to lift your shoulders by pressing the wrists and inner forearms into the floor and extend both edges of the neck. The head remains calm and motionless.
Absorb/enter the shoulder blades. Raise your shoulders. Pull the ribs.
Get the tailbone in. Climb the sacrum and glutes towards the heels. Extend the internal groins (the pelvis, pubis and internal groins are perpendicular to the ground).
Lift your legs from the groins. Turn the thighs inwards.
Extend the heels (especially the inner edge), stretch the toes towards the ceiling, join the big toes and internal ankles.
Look for balance.
Line the back of the heels with the back of the head.
Line up the tip of the nose, navel and groin.
To return, do not lose strength in the shoulders or the concave upper back, lower one leg, after another, bend your knees and rest in Adho Mukha Virasana for a few seconds before you get up. After you can do Adho Mukha Svanasana o Uttanasana to relax the neck.