Regular practice of Halasana (Plow Pose) rejuvenates the body's entire system. Halasana helps nourish the thoracic and lumbar regions of the spine by increasing circulation and suppleness, releases tension in the neck and throat, alleviates the accumulation of phlegm or mucus in the sinuses and respiratory system, and gradually assists in lengthening and regulating the breath.
Begin by lying down on your mat with arms at your sides, palms down, pressing into the floor. Spread your shoulder blades apart with a slight inward rotation of the arms. This allows the muscles under the shoulder blades to release their grip on the thoracic spine. With an inhalation, lift your legs up to vertical, keeping your spine flat on the floor. Take several breaths here, feeling the release of any tension in the throat, shoulders, and chest with each exhalation. With your next exhalation, slowly draw your navel toward the spine and lift your legs over your head, lifting your hips off the floor.
If this is difficult, move near a wall and, with your legs vertical, bend your knees to 90 degrees, press your feet into the wall, and practice raising your hips. When you feel a softness coming to your frontal body, move away from the wall to work at lifting your legs over your head until they are parallel with the floor. Keep your legs firm, your knees straight, and avoid hardening your buttocks.