Plow Pose • Halasana
STEP 1 - Begin lying on your back and bend your knees into the chest. Supporting your lower back with your hands, extend your feet overhead slowly lowering your toes to the floor.
STEP 2 - Keep your torso perpendicular to the floor with your legs fully extended. With your toes on the floor, lift your top thighs and tailbone toward the ceiling and draw your inner groins deep into your pelvis. Imagine your torso is hanging from the height of your groins. Draw your chin away from your sternum and soften your throat. Avoid turning your head from side to side.
STEP 3 - You can support your low back with your hands pushing your back up toward the ceiling as your press the backs of the upper arms down into the mat. Or you can release your hands away from your back and stretch arms out behind you on the floor, opposite the legs. Interlace fingers and press arms actively down on the floor as you lift the thighs toward the ceiling.
Stimulates the thyroid gland and organs in the abdominal region. Calms the nervous system. Relieves back pain.
This pose is generally done after shoulder stand so if you use a blanket under your shoulders keep it there for plow pose.