This pose can only be performed with the feet on the floor. Perform Halasana, keeping your hands on your back. With an exhalation walk your feet ...PlowPose(hah-LAHS-anna)hala=plowPlowPose:Step-by-StepInstructionsStep1FromSalambaSarvangasana,exhaleandbendfromthehipjointstoslowlyloweryourtoestotheflooraboveandbeyondyourhead.Asmuchaspossible,keepyourtorsoperpendiculartothefloorandyourlegsfullyextended.Seealso HealThyselfHeadToToe:PlowPoseStep2Withyourtoesonthefloor,liftyourtopthighsandtailbonetowardtheceilinganddrawyourinnergroinsdeepintothepelvis.Imaginethatyourtorsoishangingfromtheheightofyourgroins.Continuetodrawyourchinawayfromyoursternumandsoftenyourthroat.Seealso HeelsOverHeadWithPlowPoseStep3Youcancontinuetopressyourhandsagainstthebacktorso,pushingthebackuptowardtheceilingasyoupressthebacksoftheupperarmsdown,ontoyoursupport.Oryoucanreleaseyourhandsawayfromyourbackandstretchthearmsoutbehindyouonthefloor,oppositethelegs.Claspthehandsandpressthearmsactivelydownonthesupportasyouliftthethighstowardtheceiling.ForMore InversionsStep4HalasanaisusuallyperformedafterSarvangasanaforanywherefrom1to5minutes.Toexittheposebringyourhandsontoyourbackagain,liftbackintoSarvangasanawithanexhalation,thenrolldownontoyourback,orsimplyrolloutoftheposeonanexhalation.GOBACKTOA-ZPOSEFINDERPoseInformationSanskritNameHalasanaPoseLevel1ContraindicationsandCautionsDiarrheaMenstruationNeckinjuryAsthma&highbloodpressure:PracticeHalasanawiththelegssupportedonprops.Pregnancy:Ifyouareexperiencedwiththispose,youcancontinuetopracticeitlateintopregnancy.However,don’ttakeupthepracticeofHalasanaafteryoubecomepregnant.Withthefeetonthefloor,thisposeisconsideredtobeintermediatetoadvanced.Itisnotadvisabletoperformtheposeinthiswaywithoutsufficientpriorexperienceorunlessyouhavethesupervisionofanexperiencedinstructor.ModificationsandPropsMostbeginningstudentscan’tcomfortablyresttheirfeetonthefloor(norisitadvisablefortheneck).Butyoucanstillpracticethisposewithanappropriateprop.Bracethebackofametalfoldingchair