Preliminary plough pose

Poorwa halasana

  • Lie in the PMA2 Base Position
  • Raise both legs to vertical.
  • Keep the legs straight and move them towards the head to make a 45 degree angle with the torso and the legs.
  • Separate the legs as wide apart as comfortable and then bring them together again.
  • With the legs straight, slowly lower them to the floor.
  • Practice up to 10 times.


  • Inhale while in the lying position.
  • Retain the breath inside while raising, separating, bringing together and lowering the legs.
  • Exhale to relax.


  • The engaged abdominal muscles.
  • Synchronized movement with breath.
  • Manipura or Vishuddhi chakra.


  • Back conditions.
  • Hernia.
  • Sciatica.


  • Stretches the pelvis.
  • Regulates the kidneys.
  • Improves digestion.
  • Strengthens the abdominal muscles.