This next asana is actually two asanas. It's a combination of halasana (the plow pose) and botikanasana (the cobbler's pose). I like to do this as a little flow using the breath. I have a blanket behind me, because I have certain cervical spine issues and if you have issues with your neck, you should also put a blanket on the floor behind you, so that your head comes off the blanket just a little bit. You don't want to flatten the back of your neck onto the floor. Put your shoulders right up to the edge of the blanket. When you come into your plow pose, you are going to inhale and exhale when you are here. One more inhale happens while you are still in the plow pose (getting ahead of myself). One more inhale happens here and as you exhale, you are going to slowly, with control, using your belly, bring the spine down one vertebrae at a time. You are going to rock yourself up to sitting, through sitting. Notice the feet are already together (this is botikanasana) and you are going to exhale, bring your forehead toward the floor. Only go as far as you are comfortable and if you are comfortable coming to here, that is the truth of your yoga practice today. One thing I would like you to avoid though is slumping (and bringing the head forward). We want to keep a nice long spine. Leading with the belly and the heart as we move forward over the feet. As we exhale, we are going to come down. As we inhale, we are going to come back and do our plow pose. Exhale, inhale, exhale as we come down with control all the way forward. You are just going to rock and roll through this little plow pose and the cobbler's pose. See if you can keep it going for one minute of maybe 20 breaths. Whatever is comfortable for you. The most important thing is that it relaxes you, not that it stresses you out. Remember that while you are doing it.