Halasana or the Plough can be performed as follows;
- Lie flat on your back, with your body in a straight line. Relax your arms by your sides and your palms on the floor.
- Breathe in bend your knees upwards onto the chest, push your palms down into the floor and raise the buttocks and hips off the floor to bring the knees towards the forehead.
- Place your palms on the back, supporting the body, and straighten up the spine by bringing up your elbows in to line with your shoulders.
- Breathe out and extend your legs out over past your face and bring your toes onto the floor; tuck your toes under towards the head.
- Keeping your toes on to the floor, lift the ankles, shins, knees and the thighs and push them up towards the ceiling. Push heels away from the body straightening the legs.
- Bring your palms up towards the shoulder blades. Push the buttock bones up towards the ceiling, straightening and stretching the spine and spreading the buttocks.
- Hold this posture for a while and breathe normally.
- In order to come out of this posture, bring the arms down onto the floor in front of the body, keeping them straight in line with the shoulders.
- Push your palms and arms down into the floor, and keeping back the back of the head on the floor slowly uncurl the spine down onto the floor. Bring the legs vertically and lower them in front of the body to the floor.
- Relax back of the body to the floor; relax arms by the sides, with legs outstretched in front of the body.
The benefits from this asana are:
- Aids various digestive problems, high blood pressure.
- Flexes the spine.
- Improves the circulation and re-energizes the body.
Precautionary measures while performing this asana are:
- If you cannot take the toes down onto the floor behind the head, place the toes onto a folded blanket or onto the chair.
- If you cannot take the posture further, bring the arms and hands down onto the floor in front of the body.