Plough (hold)

Halasana

Yogahardtimedno equipment

From shoulder stand, the straight legs are lowered over the head until the toes touch the floor behind it, hips stacked high over the shoulders, while the straight arms lie on the floor in the opposite direction.

How to do it

1. Start in shoulder stand (or roll up from lying), weight on the shoulders and upper arms, never on the neck.
2. Exhale and hinge at the hips, lowering the straight, joined legs over the head until the toes (tucked) touch the floor behind the head.
3. Keep the hips high, roughly above the shoulders, so the torso stays near vertical.
4. Release the hands from the back and extend the arms straight on the floor away from the feet, palms down or fingers interlaced.
5. Back of the head flat on the floor, chin toward the chest, head not turning; gaze toward the nose.

Muscles worked

Supporting: lower back, hamstrings