Halasana Vistrutapad (plough pose) Yoga Asana:

Plow Pose, or Halasana in Sanskrit, is an inverted yoga pose that stretches, strengthens, and relaxes your body. It's an intermediate pose that you can modify to suit your needs.

Halasana Vistrutapad (plough pose) Yoga Asana Steps:

• Stack three blankets so that their edges line up. Place the stack near the front of your mat so that their edges line up near the middle of the mat.
• Sit at the front end of your mat and lie back over the blankets so they support your torso. Adjust your position so that the tops of your shoulders are about an inch over the edge and the back your head rests on the floor. Lie face up so that the front of your neck is long and there's space between the back of your neck and the floor.
• Bring your knees toward your chest, then straighten your legs toward the ceiling.
• Using the strength of your abs-and supporting yourself with both hands at your low or mid back-lift your hips off the floor and roll up until you are supported by your shoulders. Stack your hips above your shoulders.
• Slowly lower your legs backward over your head until your toes reach the ground behind you. Rest your toes on the ground, feet flexed.
• Release your hands and place your arms no the floor, palms down or with hands clasped. Press down with your outer upper arms and shoulders to create more lift along the spine.
• Hold for 5 breaths or more.
• To exit, unclasp your hands, press your arms and hands into the mat, and slowly roll down one vertebrae at a time.
• Take a few moments to allow the back to settle back into its normal curves.