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PLOW POSE

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• Lie on your back with your arms beside you, palms downwards.

• As you inhale, use your abdominal muscles to lift your feet off the floor, raising your legs vertically at a 90-degree angle.

• Continue to breathe normally and supporting your hips and back with your hands, lift them off the ground.

• Allow your legs to sweep in a 180-degree angle over your head till your toes touch the floor. Your back should be perpendicular to the floor. This may be difficult initially, but make an attempt for a few seconds.

• Hold this pose and let your body relax more and more with each steady breath.

• After about a minute (a few seconds for beginners) of resting in this pose, you may gently bring your legs down on exhalation.

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• Strengthens and opens up the neck, shoulders, abs and back muscles.

• Calms the nervous system, reduces stress and fatigue.

• Tones the legs and improves leg flexibility.

• Stimulates the thyroid gland and strengthens the immune system.

• Helps women during menopause.

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