Setting up – to enter the pose: squat down, knees bent and lean the weight of the body slightly forward and over to the right (hands as a support on the floor) and then lift the left heel up turning the calf muscle outward and bringing the upper torsos – shoulder – under and behind the calf and put the heel down.
Lean weight slightly forward and to the left and lift the right heel up turning the calf muscle outward and bringing the upper torsos – shoulder – under and behind the calf and put the heel down.
Hands are flat facing forward and its essential to ensure that the fleshy mound between the wrists and thumb and all the knuckles of the fingers and all the knuckles of the hands are evenly pressed into the ground – and keep that even action the whole way through.
Press down with the hands as you press the chest bone, front rib cage and tummy to (bandhas on- mula and uddiyanna) the spine. That is, press the front to the back with a slightly rounding of the torso as one would do in the traditional yoga pose called the cat pose. This upward pressure must stay even and steady for the duration of your hold in the pose.
On an in breath (and with a tremendous intention to be strong and steady) press the hands down, press the front body to back body and lift the legs up crossing the feet. Keep the upward action throughout.
Press the lower leg up to push the upper leg up – hold that pressure up. Suck the inner ankles toward the pubis and continue with the pressure in that direction.