ADHOMUKHAPADMASANAM :
Sit in padmasanam. Extend the arms forward and place the palms on the floor. Now exhale, raise the hips and stand on the knees, with the support of the palms, Flex the elbows, and lie face down, so that the entire body with the legs in padmasanam is on the ground. Now inhale, press the palms and the knees and raise the trunk, stretching the arms, elbows and shoulders. This is adhomukhapadmasanam. Stay for a few breaths. Then pressing the palms. Exhaling, slowly push the back and body, so that one sits in Padmasanam and the upper body stretched forward in Yogamudra. Inhale, raise trunk back to Parvatasanam.
Sit in padmasanam. Extend the arms forward and place the palms on the floor. Now exhale, raise the hips and stand on the knees, with the support of the palms, Flex the elbows, and lie face down, so that the entire body with the legs in padmasanam is on the ground. Now inhale, press the palms and the knees and raise the trunk, stretching the arms, elbows and shoulders. This is adhomukhapadmasanam. Stay for a few breaths. Then pressing the palms. Exhaling, slowly push the back and body, so that one sits in Padmasanam and the upper body stretched forward in Yogamudra. Inhale, raise trunk back to Parvatasanam.