Entry-Level Navasana

1. Lie supine on a flat surface with torso elevated to 30 degrees by supports, and palms down, fingers pointing toward the feet.

2. Hook your ankles under a heavy piece of furniture, or have another person hold them down. Take two quiet breaths.

3. With the second exhalation raise the torso a few inches off the support. The higher the torso supports, the easier this will be. Use your hands’ pressure against the surface to help raise your torso.

4. Breathe quietly for 10-20 seconds.

5. Gradually, over weeks, attempt to per- form the pose with less and less help from the arms. Then work to reduce the height of the torso supports.