Halasana or plough pose is the 3rd of the 12 basic asanas.

In the Plough, your body is bent forward; this stretches your entire spine, particularily your cervical vertebrae and shoulders.

* Safeties *

- As always, listen to your body and don’t stretch further than you are able. Yoga should be comfortable, not painful though we will feel it when we are learning to gain flexibility.

- It is said that Halasana should not be practiced by those who are old or infirm, suffering from hernia, sciatica or slipped disc.

- Always consult a certified trainer if you have questions about the safety of your practice and these postures for you

STEP 1 - LEGS OVER

Come up into a Shoulderstand, and inhale deeply. Exhale while lowering your feet to the floor behind your head.

STEP 2 - LEGS DOWN

Rest your toes on the floor, then lay your arms down flat. Hold for 30 seconds at first, but aim to build up to 2 minutes.

If you cannot lower your feet all the way, just do what you’re able and keep your knees straight.

Beginners may keep your hands on your back, as in the shoulderstand, for support. More advanced practitioners can clasp their hands together on the floor

To come out, keep your hands palms down on the floor at your (would be) sides, lift your feet off the floor, keep your knees straight, and slowly roll down “vertebrae by vertebrae”. Relax in Savasana (corpse pose).

PLOUGH VARIATION

You may try this variation if you are supple enough. Once in the Plough, lower your knees to the floor by your ears. Hook your arms over your legs. To come out, straighten your knees, then slowly roll down as described above.