Halasana or Plough Pose

Lie flat on your back with legs stretched out. Keep the knees stiff. Raise the legs to an angle of 30 degrees. Hold this position for 5 seconds, then raise the legs another 30 degrees. Again hold this position for 5 seconds. Now raise them until they are in a vertical position, hold for 2 seconds, then slowly swing them over your head until the tips of your toes touch the floor behind your head. Be careful at all times 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 towards the top of the spine until it is supported mainly by the vertebrae of the neck. Hold this final position for 15 to 20 seconds, then gradually reverse your movements until you are again flat on your back. Relax and rest.

Remember to breathe deeply and regularly throughout this exercise. 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 Savasana.