Preliminary plough pose

November 7, 2012/in Inversions/by Christina Jagusiak

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.