This is quite a simple pose which can be easily performed. These are the steps to complete the pose.
Start this pose on your knees and your hands. Keep your knees directly below your hips and your hands a little in front of your shoulders. Then let your palms be spread out and your index fingers slightly turned out or parallel.
Next breathe out and then raise your knees away from the ground. In the beginning you can keep your knees a little bent and your heels raised up from the ground. After this elongate your tailbone away from your pelvis and press it gently to the pubis. Lift your sitting bones against this resistance toward the ceiling and draw your legs into the groin.
Now breathe out and then let the top of your thighs be pushed back and your heel stretched against the floor. In this position your knees should be straight but not locked. Now keep your thighs firm and then roll the top of it inwards. While this the front part of your pelvis should be kept narrow.
In the next step brace your arms and press the index fingers bases actively into the ground. From areas of the index finger bases raise yourself. This should be done from the wrists to the shoulder tops. Keep your shoulder blades firm. After this widen them and bring them to the tailbone. In this your head should be between your upper arms and do not let it droop.
This pose is a part of the traditional Suryanamaskar or Sun Salutation series. In its individuality also it is quite a beneficial pose. Once you have attained this pose stay in it for few minutes and them to exit exhale, lower your knees on the ground and then come to rest in Balasana or the Child's pose.
There are several benefits of this pose. Some of them are as follows -
It helps to stretch the hands, arches, calves, hamstrings and shoulders and thus makes them strong and flexible.
It is also good in relieving back pain, insomnia and head ache.
It is beneficial for those who have asthma, sciatica and high blood pressure.
It helps to lengthen and strengthen the spine.
There are several therapeutic applications of this asana. Some of them are that it helps to bring relief to the menstrual discomfort and relief to menopausal symptoms. It is a preventive pose for osteoporosis and also helps to improve digestion. It is therapeutic for those who have sinusitis and therapeutic or flat feet. It is known to have qualities that energies the body, relaxes the brain and helps relieve mild depression and stress and also helps to reduce fatigue.
Even thought this is a highly beneficial pose there are certain precautions you need to take. This is not a good pose if you are suffering from carpal tunnel syndrome and diarrhea. It is also not a recommended pose for women in their late pregnancies and also those who are having menstruation. In case you are suffering from high blood pressure you can use a block or bolster to support your head. Also in case you have a chronic or recent injury with shoulders, arms, hips and back this is not the right pose for you.
One of the simplest tips for beginners doing this pose is that they should keep their hands off the ground on a couple of blocks or on a seat of a metal chair. Also open up your shoulders during this pose.
Variations in this pose can be bought to either make it easy for the beginners or to master this pose. Some of the variations include using a loop or a strap around your arms and above your elbows. Then push your shoulder blades outward against the resistance, this will help to feel the working of the arms. To make this pose more challenging you can breathe in and then lift your right leg parallel to your torso line and remain in this position for 30 seconds. Keep your hips level and then press through the heel. When you are breathe out release the pose and repeat the same on the left side for the same duration of time.
A partner can help to perform this pose for your. Start with the downward facing pose and ask your partner to stand behind you and then put a strap around the front of your groin so that it is snuggled into the crease between your front pelvis and thighs. Then ask your partner to pull the strap parallel to the spine line and remind them to fully extend the arms, keep the chest lifted and knee bent.
Some of the preparatory poses for this asana are the Chaturage Dandasana or the Plank pose and Uttasana or Standing forward bend pose.
You can follow up this pose by poses like Balasana or the Child's pose, Sirasana or the headstand and stand pose.