Plough pose


  • 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.


  • 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.


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


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


  • 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.