- Hala: Plough
- Asana: Pose
As with Sarvangasana, this is not a posture for beginners. The pose should not be attempted without stable and easy alignment in Supta Konasana, Ubhaya Padangusthasana, and Urdhva Mukha Paschimottanasana, and experience with the full primary series.
The shoulders should bear the weight of the body in this posture, not the head or neck.
The cervical spine should retain its gentle curvature, not flatten on the ground. Your teacher or a friend should be able to slide a hand under your neck. The action of this alignment is to drag the back of the head into the ground (towards the body) so that your chin lifts away from your chest.
There should be a space of a hand’s width between the sternum and chin at all times during this pose.
Vinyasa of the Pose
From Sarvangasana, exhale and lower your feet to touch the ground. Lace the fingers together, and place the hands on the floor. Keep the legs very active and straight, pressing the tops of the feet into the ground.
Take at least 10 measured breaths here.
Enter Karnapidasana with no intervening vinyasa.