Plough pose

Halasana

• Lie in the PMA2 Base Position.
• Straighten the legs to vertical and position them over the body towards the head.
• Press the arms into the floor and raise the buttocks.
• Simultaneously curl the pelvis and lift the back away from the floor.
• Take the legs over the head and lower the toes to the floor.
• Turn the palms up, bend the elbows and draw the elbows toward each other.
• Place the hands behind the ribcage, slightly away from the spine, to support the back.
• Relax in the final position and hold for as long as comfortable.
• To release, return the arms to the floor palms faced down.
• Gradually lower each vertebrae of the spine to the floor followed by the buttocks then legs.

Breathing

• Inhale while in the lying position.
• Retain the breath inside to come into the pose.
• Breathe slowly and deeply.
• Retain the breath inside while releasing the position.

Awareness

• The abdominal muscles.
• Stretch in the neck.
• Relaxation of the back.
• Synchronized movement with breath.
• Manipura or Vishuddhi chakra.

Contraindications

• Back conditions.
• Neck conditions.
• High blood pressure.
• Hernia.
• Sciatica.

Benefits

• Stimulates the thyroid gland.
• Massages the internal organs.
• Improves digestion.
• Strengthens the abdominal muscles.
• Stretches the shoulders and spine.
• Helps relieve the symptoms of menopause.
• Reduces stress and fatigue.
• Calms the mind.