Bhumi Pada Mastakasana

Technique

1. Start in Marjari asana and turn the toes under.
2. Place the crown of the head on the floor between the hands.
3. Straighten the knees and raise the buttocks, balancing on the head and feet.
4. Bring the heels together and separate the toes.
5. Raise the arms and clasp the hands, or hold one wrist behind the back.
6. Come up on to the toes as high as possible and hold as long as comfortable.
7. Lower the arms beside the head, return to Marjari asana, then rest in Shashankasana and Shavasana.

Awareness

Physically on the sensation at the crown, in the neck and spine, on the balance and the breath; gradually on Sahasrara chakra.

What it gives

• Strengthens the neck.
• Prepares the head and neck to carry the weight of the body before the full headstand.

Precautions

• Do not practise with high or very low blood pressure, heart disease, epilepsy, ear inflammation, weak eye capillaries, severe short-sightedness, thyroid or pituitary disorders, arteriosclerosis, thrombosis, severe asthma, tuberculosis, a cold or sinusitis, slipped disc, a weak spine or vertigo.

Learn it with Acharya Lokesh

Intermediate postures are safest when a teacher watches you. Book a free trial session at home in Delhi or online, or take the illustrated guide home.