3. Halasana (Plow Pose)

Definition
Halasana is a forward-folding inversion that stretches the spine deeply while calming the mind and nervous system.

Process

Lie on your back, lift your legs to 90 degrees, then gently lower them over your head until toes touch the floor. Support the lower back with hands if needed. Breathe slowly.

Benefits

Reduces stress and anxiety

Improves digestion

Stretches spine and shoulders

Promotes relaxation

Real-Life Practical Example
Swami Sivananda included Halasana in daily practice to support digestion and mental calm, especially for householders living busy, stressful lives.

Precautions
Avoid if you have cervical spine problems or neck pain. Use blankets for support.