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.

Breathing

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

Awareness

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

Contraindications

• Back conditions.
• Hernia.
• Sciatica.

Benefits

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