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Hatha Yoga>Asana>Halasana (plow pose):Procedure :Lie on the floor with face upwards. Join the feet. Palms should face downwards. Loosen the whole body. Lift both the legs. Legs should be straight and should not bend. To do this use the muscles of the stomach. Then lift the hip by giving pressure on the palms. Bring the legs above the head and try to touch the ground with the fingers of the feet. Don't force the feet to touch the ground. Then bring the hands to the waist. Hold the waist by hands near the ribs. Support the back with hands. This is the final position. Stay in this position as long as you feel comfortable. Then bring back the hands to the ground. Slowly bring back the legs and hip to the lying position.BreathingInhale in the lying position. Hold the breath until you reach the final position. Breath deeply in the final position. Inhale and hold the breath while coming to the initial position. Duration of Asana20 seconds to 10 minutes. Beginners should stay in the final position for 20 seconds. Gradually increase up to 1 minute. Advanced yoga practitioners can do up to 10 minutes or more. Succession:Do this Yoga posture after Sarvangasana. Halasana is a preparatory Yoga pose for Paschimottanasana. Complementary Asana for Halasana are Matsyasana (fish pose) or Supta-Vajrasana or Ushtrasana. ContraindicationsPersons with slipped disc, Hernia, Sciatica, high blood pressure, arthritis of the neck, severe back ailments should not practice Halasana. Meditation
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