In the Plough, the body bends forward. This stretches the whole spine, especially the cervical vertebrae and shoulders.

How to do the Plough pose

• Rise up into Shoulderstand, and inhale deeply. Exhale and lower your feet to the floor behind your head.
  
• Place your toes on the floor and then lay your arms down flat by your sides.
  
• Hold the pose for 30 seconds at first, then slowly aim to build up to 2 minutes. If you can’t lower your feet completely to touch the floor, keep your hands at your back for support.
  
• To come out of the pose, raise your feet slowly off the floor, and roll down, then relax in the Corpse pose.

Variation of the Plough pose

You can try this variation only if you are flexible. Once you are in the Plough pose, drop your knees to the floor by your ears and clasp your legs with your arms. To come out of this plough pose, stretch your legs and then roll down as described above.

Objective: To stretch your cervical and thoracic region.

Benefits of Halasana/ Plough pose Yoga Posture over other Gym Fitness Exercises:

1. The pressure on your chest and on the back of neck works on the main fear centre of your body. It is also a great morale booster.
   
2. The impact of the Shoulder Stand (Sarvangasana), on the thyroid, pancreas, abdominal sagging, parathyroid, facial skin and brain functions are further enhanced by the Plough pose.
   
3. The Plough pose relieves tension in the region of the upper back.
   
4. The thymus gland is stimulated by the Plough pose.

Precautions for Plough pose

1. Folks suffering with Hernia should avoid this pose.
   
2. As the Plough pose puts lots of pressure on the abdomen you are strongly advised to avoid it if pregnant.
   
3. People suffering from Peptic Ulcers should also avoid this pose.