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.