From a downward facing dog position, bend the knees and crouch, keeping some weight on your hands.
Jump both legs around the arms and lower down to the floor with the arms under the legs.
Straighten the legs in front of you and take the arms to the side, in line with the shoulders.
Bring the chin to the floor.
Engage the quadriceps to lift the heels off the floor.
Form tips
Keep the knees close to the shoulders.
Broaden the collar bones and lead with the sternum.
Point the feet to protect the hamstrings
If you lack the hamstring flexibility, you can try the version with bent legs and less forward bend, or the version with straight legs and heels on the floor. You can also practice poses like forward folds and wide leg forward fold (upavishta konasana).
If you don't have the strength to jump into the pose, you can try the version with the entrance from standing.
Risks
This pose demands significant flexibility in the hamstrings, hips, and shoulders. Straightening the legs with the torso's weight can create intense leverage that may result in meniscus tears, ligament strains, or hamstring attachment injuries at the sit bones.
Additionally, excessive rounding in the lower back when bringing the chin to the floor can create injury.