The Halasana or (The Plough Pose)


Lie flat on your back with your legs stretched out. Keeping the knees stiff, raise the legs to and angle of thirty degrees. Hold this position for five seconds, then raise the legs another thirty degrees. Again hold for five seconds. Now raise them until they are in a vertical position, hold for two seconds, then slowly swing them over your head until the tips of your toes touch the floor behind your head. Be careful at all time to keep the knees stiff and the palms of your hands flat on the floor, arms straight. Next slide your toes further away from your head, always remembering to keep the knees stiff. Feel the weight shift toward the top of the spine until it is supported mainly by the vertebrae of the neck. Hold this final position for fifteen to twenty seconds then gradually reverse your movements until you are again flat on your back. Relax and rest. Remember to breathe deeply thought this exercise. You will doubtless have difficulty at first in touching the floor with your toes unless you bend your knees. The aim is a single prolonged stretch, not several repetitions, although repetition is what you will inevitably get at first.

The Plough Pose:
Plough pose
Therapeutic Value:

This asana stretches the spine and abdominal muscles, helps circulation and thyroid action, and consequently helps prevent arthritis. It also continues the beneficial effects of the Savasana.