Variation 1 : Lie flat on your back on the
blanket. Keep the hands, palms down, near the thighs. Without
bending the legs, slowly raise the hips and the lumbar part
of the back also and bring down the legs until the toes touch
the floor, beyond the head. Keep the knees straight and close
together. The legs and thighs must be in one straight line
Press the chin against the chest; this will bend the cervical
region and increase the circulation to that part. Breathe
slowly through the nose.
Remain in this pose as long as possible and go back to the
original position lying flat. Repeat three to six times.
Variation 2 : Lie down flat with the arms,
palms up, over the head. Now slowly bring
up the legs as in variation1, and touch the hands with the
toes. This gives additional stretching to the lumbar and cervical
regions of the spine.
Variation 3 : To come to this position, assume
the original halasan position, then stretch the legs apart
as far as possible, keeping the hands firmly on the floor.
This stretches the muscles of the legs.