Preliminary plough pose
- 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.