Shoulder-Pressing Pose with heel hook

Also known as: Bhujapidasana pose with heel hook.

Technique

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.
Squeeze the legs against the arms.

Spread the fingers wide and balance the weight between the heel of the hand and fingers.
Crossing the feet requires clearing the floor by a few inches when lifting them up. Flex the spine, protract the shoulders and engage your core and back muscles to lift the feet off the floor and create space.
Crossing the feet requires deep external hip rotation and flexion. You can work on janu sirsasana, malasana, or baddha konasana ( Butterfly stretch) to gain flexibility.