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| PLOUGH (HALASANA) |
The Plough or Halasana completes the movement of Shoulderstand, bringing the feet and hands down to the floor to mould the body into the shape of a primitive plough. The pose shares many of the Shoulderstand's effects: it gives flexibility to the spine and neck, nourishes the spinal nerves, and strengthen the back, shoulder, and arm muscles while releasing tension. By compressing to the abdomen, it also massages the internal organs. When you perform the Plough, be sure to keep your spine stretched up and your knees straight. Your feet may not reach the floor to begin with, but as your spine becomes more supple, the weight of your legs will gradually pull them down. Advanced students can go straight into the pose from the Shoulderstand, but beginners should relax in between. Use the Shoulderstand roll-out to come out of the Plough.
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| 1. Lying down on your back, with your legs together and your hands palms down by your sides, inhale and raise your legs up. Exhale, then inhale and bring your hips up off the floor. |
2. Support your back with your hands, keeping your elbows as close to one another as possible. Then, without bending your knees, exhale and bring your legs down behind your head. If you cannot yet touch the floor with your feet, remain breathing deeply in this position. |
3. If your feet comfortably reach the floor, walk them as far behind your head as you can and, with your toes curled under, push your torso up and your heels back. Stretch your arms out behind your back with the hands flat on the floor. Breathe slowly and deeply. |
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