From a standing position with feet separated hip width apart or slightly wider bend the knees and bring the arms behind the legs. Plant the hands behind the feet, fingers pointing forward.
Shift the weight to your hands pressing the hands on the floor.
Take the feet off the floor and cross the ankles right over left.
bend the elbows back like in a Bottom pushup hold and lean forward.
Tuck the chin in and bring the top of the head on the floor.
To come up, push the hands to the floor, bring some weight backwards and straighten the arms as you bring the feet forward. Unlock the ankles.
Form tips
If this version is not accessible, try one of the versions with the blocks under the hands.
Try to keep the feet off the floor the whole time.
Keep squeezing the legs against the arms and flexing the spine to hold the position at the bottom.
To lift up, you can also push slightly with your head on the floor.
If you pause in the position with the head down, stay engaged the whole time if you want to be able to come back up.