In a seated position bend your knees and grab the back of both heels.
Lift your feet off the floor and place your forearms behind your calves like PADAHASTASANA. (Hands to feet pose).
Keeping your spine straight and your toes pointed slowly extend your legs up toward the ceiling.
Pull up on your heels for balance and leverage!
Stomach in and drop your shoulders.
Look up toward your toes.
Make sure to engage the Mula and Uddiyana bandhas.
Eventually straighten your legs and press your chest onto your thighs.