Plow Pose - Halasana

Halasana or plow pose is a great asana for stretching the back and providing flexion to the spine. Therefore it increases spinal flexibility and also helps release any physical or nervous tension. It stretches the legs, particularly the back of the thighs and the calves. It has a nice, calming effect on the mind and on an energetic level it activates vishudi, the throat chakra.

1. Start in lying down position.
2. Inhale and bring your legs up into shoulder stand, holding your lower back with both hands (palms facing upwards)
3. Exhale and bring your legs to over your head and bring your tip-toes on the floor.
4. Keep your legs fully extended here without bending the knees. When you are ready, inhale and bring you hands to your feet.
5. After a few deep breaths of being in halasana, bend your knees to your ears, without forcing, to give your cervical spine an even deeper stretch.

*To release from this pose, place your hands onto the lower back once again, inhale and bring your legs up and then exhale and gently drop the legs down extended onto the mat.

Karnapidasana - Ear pressure pose
From halasana, bend your knees and bring them towards the ground, keeping the on either side of your ears. Breathe deeply as you feel the stretch of the cervical spine. You can wrap your hands around your legs or have them resting on the mat, parallel to one another, bringing your shoulder blades together. 

Physical benefits:
Stretches the legs, groins, hips and back
Improves flexibility in the spine
Stimulates the digestive organs
Stretches the whole spine
Improves flexibility of the spine
 
Mental benefits:
Releases symptoms of stress and anxiety
Calms the mind
Activates vishudi, the throat chakra
 
Contraindications: (consult this pose with your general medical practitioner if you have the following)
Low or high blood pressure
Heart conditions
Neck problems
Back injury/spine injury
Pregnancy ​