Halasana (plough pose)

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Lie flat on the back with the legs and feet together.

Place the arms beside the body with the palms facing down.

Use the abdominal muscles to raise both legs into a vertical position, keeping them straight and together.

Lower the legs over the head and place the toes on the ground.

Hold this position for as long as possible.

Breathing: Inhale while laying flat on the back.

Hold the breath while assuming the final pose.

Breathe slowly and deeply in the final pose.

Contraindications: This asana should not be practiced by those suffering from a hernia, slipped disc, sciatica, high blood pressure, or any serious back problem, especially arthritis of the neck.

Slowly come back to the starting position.

Hold the breath while returning to the starting position.

Sequence: If possible, perform this asana immediately after performing Sarvangasana.

Follow halasana with matsyasana as a counterpose.

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