Halasana (Plough pose)

Lie flat on your back with legs and feet together, arms by your side with fists closed near your thigh, keeping your legs straight slowly raise them to angles of 30, 60 and 90 pausing slightly at each point. Gradually, raise your legs above your head without bending your knees and then move them behind until they touch the floor. Stretch your legs as far as possible so that your chin presses tightly against the chest while your arms remain on the floor as in the original position. Hold the pose from between 10 seconds to three minutes, breathing normally. To return to the starting position, slowly reverse the procedure.

This asana releive tension in the back, neck and legs.

Sarvangasana (Shoulder stand pose)

In sanskirt, "sarva" means whole and "anga" means limb. Almost all parts of the body are involved in and benefit from this asana. Lie flat on your back with your arms by the side, palms turned down. Bring your legs up slowly to a 90 angle and then rainse the rest of the body by pushing the legs up and resting their weight on the arms. Fix your chin in the jugular notch, and use your arms and hands to support the body at the hip region.The weight of the body should rest on your head, back and shoulders, your arms being used merely for balance. The trunk and legs should in a straight line. The body, legs, hips and trunk should be kept as verticle as possible. Focus your eyes on your big toes. Press your chin against your chest. Hold the pose for one to three minutes. Return to the starting position slowly reversing the procedure.


Sarvangasana stimulates the thyroid and para-thyroid glands, influences the brain and strengthens the mind.