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Halasana
Plow Pose
Plow Pose — a inversion practice for a advanced student. Its focus is hamstring flexibility.
Photo: Drchirag patel, CC BY-SA 3.0, via Wikimedia Commons Source and licence
Begin in a stable starting position.
Establish comfortable alignment.
Enter the posture slowly.
Maintain a pain-free range and relaxed face/jaw.
Breathe smoothly throughout.
Hold for the starting duration.
Exit slowly and return to neutral.
Practise near a wall or with support until balance is steady.
Avoid if you have neck, shoulder or blood-pressure concerns without qualified guidance.
Advanced practice: only attempt this with qualified instruction.
Practise with a teacher present until the shape is familiar.
Increase hold gradually or progress to the next listed variation only when the current version is controlled and pain-free.
Arranged for you
The library holds a practice in the same form for everyone. A routine is the result of choosing from it, in an order, for the time you have.