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.

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