PLOUGH

1. Lie on the back, arms at the sides, palms down.

2. Inhale slightly, then lift the legs up and over the head.

3. Keep the legs straight (knees locked). Slowly lower the feet and legs over the head, touching the toes to the floor if possible. If the feet do not touch the floor, simply lower them as far as possible without strain.

4. The chin is pressed against the chest. The tongue may be curled back against the roof of the mouth to relieve pressure in the head.

5. Breathe as naturally as possible while holding this position.

6. To come out, slowly unroll the spine and lower the legs back down to the floor. Make sure the legs are lowered with complete control since, if they are allowed to fall, the back or the neck may be strained.

7. Keep the head on the floor as you unroll. Try to concentrate on the energy in the spine.

8. When completely unrolled, relax deeply.

BENEFITS: The Plough Pose tones the spinal cord and nerves and strengthens the sciatic nerve (the main nerve of the legs). It helps tone and regulate the reproductive organs and is therefore recommended for householders. To a certain extent, it increases circulation to the upper part of the body, cleansing and refreshing this area. It tones the glands, especially the thyroid, and greatly relieves tension in the neck and shoulders. The cervical (neck) vertebrae especially are flexed and strengthened.