Intermediate-Level Halasana

1. Lie down in savasana, head toward a card chair.

2. Breathe quietly for 30 seconds.

3. Turn the palms down.

4. Bending the knees and simultaneously pressing downward on the floor with your forearms, bring the thighs over your head as the lumbar spine comes off the floor. You may need a helper.

5. Rest the feet or shins on the seat of the chair. A helper, blankets and/or cushions may be needed to sustain the pose.

6. Straighten the knees to tolerance.

7. Breathe evenly for 1-2 minutes, attempting to make the legs straighter and to bring the torso up further in a mild but sustained and coordinated effort.