Support
Shoulders, upper arms, elbows; toes and back of the head contact.
Enter
- Lie down; lift legs and hips, supporting your back with both hands.
- Lower your legs overhead into Halāsana, with your toes grounded.
- Place your palms against your back ribs; ground both elbows.
- Exhale; move both feet sideways together, keeping your head still.
- Straighten your knees and lift your torso with your hands.
Hold
- Keep both shoulders and elbows grounded.
- Support your back ribs; keep your chest lifted and centered.
- Keep your legs together and the toes of both feet grounded.
- Keep your head centered and still.
Exit
- Return to centered Plow Pose; repeat on the other side.
- Return to center; lower your arms, then slowly lower your back.
- Lower your legs and rest on your back.
- Breathing
- Breathe normally; exhale when changing sides.
- Duration
- 30 seconds per side.
