Critical Elements of the Asana

To ENTER:
1. To first perform this Asana, you need to take a firm blanket (or two) and fold it into a rectangle large enough to fit comfortably under your shoulders and triceps maybe 3 feet by 3 feet, and place it over your yoga mat. 
2. Then, lie on the matt (facing up) with your shoulders supported by the blanket, arms by your side and head down. 
3. Then, when ready, bend your knees and set your feet against to your sitting bones on the floor. Exhale, curl the pelvis, push your arms into the floor and lift your thighs close to your stomach. 
4. Continue by lifting and curling your pelvis so that your knees come towards your face.
5. Raise the pelvis over your shoulders so that your torso is perpendicular to the floor.
6. Bend your elbows and place your hands on your back, walking them slowly up your back (towards the floor) but still keeping the elbows about shoulder width.
7. Inhale and straighten the knees, pointing the toes upward to the ceiling.
Relax the neck and "squeeze the lotto ticket" with your legs, also contracting the abdominals and quadriceps. Press your shoulders and back of the arms actively into the blanket for support, and do your best to lift the spine away from the floor. For beginners who may not have the strength or balance, just try keeping steady in the pose without straightening the knees and extending the legs, or even do this pose against a firm wall.
To EXIT:
When getting out of Supported Shoulderstand, you must first bend your knees back down and slowly roll your back one vertebrae at a time until your sitting bones reach the floor, using partial momentum to swing you slowly back up to a seated postion.