Be barefoot. On a non-skid mat, do Adho Mukha Svanasana with your fingertips about three inches from a wall. Shift your weight forward so that your shoulders are directly above your wrists. Step forward with one foot so that it is halfway between the wall and your back foot. Your front leg is bent and your back leg is straight. Push off with your front foot so that your back leg comes off the floor and to the wall. Your front leg follows immediately after it. Your legs and arms remain straight while they go into the pose. Use your pelvis as a fulcrum for your body as your legs go up to the wall.

In the pose keep your tailbone extending up toward the ceiling to lengthen the lumbar area of your spine. Press your hands strongly into the floor to lengthen your arms and entire body upward. Keep your legs and feet together in the pose and stretch through the balls of your feet, as well as, your heels. Keep your feet active in the pose. Keep the muscles of your neck, throat, jaw, and eyes relaxed.

To come out of the pose, keep one foot on the wall as you lower the other leg to the floor. The leg on the wall will follow. Land lightly. Keep your arms and legs straight on your descent.

To help strengthen your body for this pose, practice Adho Mukha Svanasana regularly. To help prevent your arms from bending, strap a belt around them, above, not on, your elbows. For a variation of this pose, position your head to look down at the floor between your hands to release your neck muscles. Train yourself to balance off the wall.