middle level

• extend the head upwards
• abdomen drawn inward
• shoulders down
• legs shoulder-width apart or slightly wider
• engage leg muscles, do not hang by gripping with the hands
• lengthen the spine
• keep the lower back flat
• balance between the tailbone and sit bones
• grip the big toes with the thumb, index, and middle fingers
• extend the arms

Urdhva Padangusthasana. It is important in this pose not to lean back and not to relax the legs, holding their weight with the hands. You can keep the legs shoulder-width apart or together. For beginners, it is permissible to slightly bend the knees.