Advanced pose - PLOUGH
This advanced posture is rejuvenating for the entire body, and assists in opening the spine, backs of the legs and the shoulders. Amazingly, this posture is known to directly and positively affect the thyroid and parathyroid glands in the neck. Due to the inverted nature of the pose, venous blood flows easily to the heart, allowing healthy blood to circulate around the chest and neck. It is suggested that Halasana can also help to ease headaches, insomnia, bowel problems, urinary disorders, and stomach ulcers.


Lie flat on your back, stretching the legs out, with hands and arms by your side. Palms are facing downward.

On an exhalation begin to raise both of the legs together, bringing them to a right angle to the body.

Remain here and inhale, keeping the legs steady.

On your next exhale, again raise the legs further up by lifting the hips and back from the floor, actively pressing the palms down into the floor.

Once the trunk is raised off the ground, bend the elbows, and place the palms on the lower back.

Keeping the shoulders on the floor, draw the elbows inward to keep them aligned with the shoulders.

Using the subtle pressure from the palms, raise the trunk vertically, bringing the chest toward the chin – not the chin toward the chest.

With core control, allow the legs to rest overhead, toes on the floor. Keeping the legs fully engaged, begin to stretch the arms along the floor, opposite to the legs, interlacing the fingers and thumbs.

Hold the posture for 1 – 5 minutes, with normal breathing through the nose.

To release, gently let go of the hands and begin to raise the legs up.

Slowly roll down the spine, with control, using the strength of the abdominal muscles. Feel free to support the back with your hands if needed.


• Calms the brain.
• Pacifies Vata and Pitta dosha.
• Stimulates the abdominal organs and the thyroid gland.
• Stretches the shoulders, hamstrings and spine.
• Reduces stress and
• Therapeutic for infertility and insomnia.

Contraindications and Cautions

• Diarrhoea.
• Neck or shoulder injury.
• High blood pressure.
• Pregnancy.
• Menstruation.