Standing vertically on the head with any type of foundation with the hands, in «Shirshasana» for example. Resting on the palms, fingers facing forward (Photo 218), strain the muscles of the legs, torso and neck simultaneously and firmly fix this position of the body. With an exhalation, slightly slant the torso and straight legs to the side of the chest and shift the fixed body’s center of gravity to the same side. With this shift take the head off the floor and using the arms to brake the fall (Photo 219), smoothly and as slowly as possible, lower the toes to the floor, thereby changing the position to «Chaturanga Dandasana» (Photo 220). When the down motion is complete the toes should point forward, and the pelvis should be slightly higher than the line of the legs and the body. This compensates for the inertia of the downward motion of the pelvis when touching the floor with the toes.
If for the initial position a variant of «Shirshasana» is used, where the hands are in a different position than described above, at the end of the down motion of the legs quickly shift the hands from the initial supporting position and place them on the floor at shoulder width, as used on the position described as «lying face down».