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(This posture can be a continuation of the shoulder stand.) The plough relaxes the muscles of the back and thighs while stretching the ligaments of the spinal column. The pose stimulates and tones all the internal organs, it aslo stimulates the circulatory system and will reduce fatigue. This is why this pose is at once relaxing and stimulating. Its main focus point is the spine. This pose presents a high degree of difficulty, proceed with caution.


Lying on your back, with your legs together and your hands by your side, palms down. INHALE As you raise your legs, then EXHALE. INHALE swing your legs back past your head again and raise your hips up off the floor. (Here you may bend your elbows and bring your hands up to hold your hips if you need to). EXHALE and lower the legs onto the floor behind your head. As you become more flexible you will be able to walk your toes out even farther away from your head. Curl your toes under and push back on your heals. The neck and abdominal areas are now very compressed so breathe more shallow and gently through the nose, hold the pose for several breaths. You may clasp your hands together and lay them down behind your back on the floor if you can. Hold this pose for several breaths. When you are ready, INHALE then EXHALE and lift your legs but keep them close to your body, roll back down, you may lift the hands to catch the hips. Roll out very slowly. Try to control your exhalation as you then lower the legs to the floor. Close your eyes let out several deep exhalations then assume Savasana or the corpse pose. Repeat several times.

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