{"id":12909,"date":"2026-05-15T18:43:28","date_gmt":"2026-05-15T16:43:28","guid":{"rendered":"https:\/\/staging.sivananda.eu\/?page_id=12909"},"modified":"2026-05-29T19:14:20","modified_gmt":"2026-05-29T17:14:20","slug":"plough-pose-halasana","status":"publish","type":"page","link":"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/plough-pose-halasana\/","title":{"rendered":"Plough Pose"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-page\" data-elementor-id=\"12909\" class=\"elementor elementor-12909\" data-elementor-post-type=\"page\">\n\t\t\t\t<div class=\"elementor-element elementor-element-55c69381 e-con-full e-flex e-con e-parent\" data-id=\"55c69381\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-48e93f34 elementor-invisible elementor-widget elementor-widget-heading\" data-id=\"48e93f34\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;_animation&quot;:&quot;fadeInUp&quot;,&quot;_animation_mobile&quot;:&quot;none&quot;}\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">Plough<\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-71e9b330 e-flex e-con-boxed e-con e-parent\" data-id=\"71e9b330\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-5a857933 elementor-widget elementor-widget-template\" data-id=\"5a857933\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"template.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-template\">\n\t\t\t\t\t<div data-elementor-type=\"container\" 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data-settings=\"{&quot;content_width&quot;:&quot;fit_to_content&quot;,&quot;menu_items&quot;:[{&quot;item_title&quot;:&quot;Asanas&quot;,&quot;_id&quot;:&quot;f79ab03&quot;,&quot;item_link&quot;:{&quot;url&quot;:&quot;https:\\\/\\\/staging.sivananda.eu\\\/en\\\/yoga\\\/asanas\\\/&quot;,&quot;is_external&quot;:&quot;&quot;,&quot;nofollow&quot;:&quot;&quot;,&quot;custom_attributes&quot;:&quot;&quot;},&quot;item_dropdown_content&quot;:&quot;&quot;,&quot;element_id&quot;:&quot;firstitem&quot;,&quot;__dynamic__&quot;:null,&quot;item_icon&quot;:{&quot;value&quot;:&quot;&quot;,&quot;library&quot;:&quot;&quot;},&quot;item_icon_active&quot;:null},{&quot;item_title&quot;:&quot;Sun Salutation&quot;,&quot;item_link&quot;:{&quot;url&quot;:&quot;https:\\\/\\\/staging.sivananda.eu\\\/en\\\/yoga\\\/asanas\\\/sun-salutation\\\/&quot;,&quot;is_external&quot;:&quot;&quot;,&quot;nofollow&quot;:&quot;&quot;,&quot;custom_attributes&quot;:&quot;&quot;},&quot;item_dropdown_content&quot;:&quot;&quot;,&quot;_id&quot;:&quot;1913e4e&quot;,&quot;__dynamic__&quot;:null,&quot;item_icon&quot;:{&quot;value&quot;:&quot;&quot;,&quot;library&quot;:&quot;&quot;},&quot;item_icon_active&quot;:null,&quot;element_id&quot;:&quot;&quot;},{&quot;item_title&quot;:&quot;12 Basic Asanas&quot;,&quot;_id&quot;:&quot;4fbd690&quot;,&quot;item_dropdown_content&quot;:&quot;yes&quot;,&quot;element_id&quot;:&quot;currentitem&quot;,&quot;__dynamic__&quot;:null,&quot;item_link&quot;:{&quot;url&quot;:&quot;&quot;,&quot;is_external&quot;:&quot;&quot;,&quot;nofollow&quot;:&quot;&quot;,&quot;custom_attributes&quot;:&quot;&quot;},&quot;item_icon&quot;:{&quot;value&quot;:&quot;&quot;,&quot;library&quot;:&quot;&quot;},&quot;item_icon_active&quot;:null},{&quot;_id&quot;:&quot;5c7e609&quot;,&quot;item_title&quot;:&quot;Sequences&quot;,&quot;item_dropdown_content&quot;:&quot;yes&quot;,&quot;__dynamic__&quot;:null,&quot;item_link&quot;:{&quot;url&quot;:&quot;&quot;,&quot;is_external&quot;:&quot;&quot;,&quot;nofollow&quot;:&quot;&quot;,&quot;custom_attributes&quot;:&quot;&quot;},&quot;item_icon&quot;:{&quot;value&quot;:&quot;&quot;,&quot;library&quot;:&quot;&quot;},&quot;item_icon_active&quot;:null,&quot;element_id&quot;:&quot;&quot;},{&quot;item_title&quot;:&quot;NEW: Yoga App&quot;,&quot;item_link&quot;:{&quot;url&quot;:&quot;https:\\\/\\\/www.sivananda.at\\\/app\\\/&quot;,&quot;is_external&quot;:&quot;on&quot;,&quot;nofollow&quot;:&quot;&quot;,&quot;custom_attributes&quot;:&quot;&quot;},&quot;item_dropdown_content&quot;:&quot;&quot;,&quot;_id&quot;:&quot;5954734&quot;,&quot;__dynamic__&quot;:null,&quot;item_icon&quot;:{&quot;value&quot;:&quot;&quot;,&quot;library&quot;:&quot;&quot;},&quot;item_icon_active&quot;:null,&quot;element_id&quot;:&quot;&quot;}],&quot;horizontal_scroll&quot;:&quot;enable&quot;,&quot;breakpoint_selector&quot;:&quot;none&quot;,&quot;item_position_horizontal&quot;:&quot;start&quot;,&quot;content_horizontal_position&quot;:&quot;center&quot;,&quot;item_layout&quot;:&quot;horizontal&quot;,&quot;open_on&quot;:&quot;hover&quot;,&quot;menu_item_title_distance_from_content&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:0,&quot;sizes&quot;:[]},&quot;menu_item_title_distance_from_content_widescreen&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;menu_item_title_distance_from_content_tablet_extra&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;menu_item_title_distance_from_content_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;menu_item_title_distance_from_content_mobile_extra&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;menu_item_title_distance_from_content_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"mega-menu.default\">\n\t\t\t\t\t\t\t<nav class=\"e-n-menu\" data-widget-number=\"101\" aria-label=\"Menu\">\n\t\t\t\t\t<button class=\"e-n-menu-toggle\" id=\"menu-toggle-101\" aria-haspopup=\"true\" aria-expanded=\"false\" aria-controls=\"menubar-101\" aria-label=\"Menu Toggle\">\n\t\t\t<span class=\"e-n-menu-toggle-icon e-open\">\n\t\t\t\t<svg class=\"e-font-icon-svg e-eicon-menu-bar\" viewBox=\"0 0 1000 1000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M104 333H896C929 333 958 304 958 271S929 208 896 208H104C71 208 42 237 42 271S71 333 104 333ZM104 583H896C929 583 958 554 958 521S929 458 896 458H104C71 458 42 487 42 521S71 583 104 583ZM104 833H896C929 833 958 804 958 771S929 708 896 708H104C71 708 42 737 42 771S71 833 104 833Z\"><\/path><\/svg>\t\t\t<\/span>\n\t\t\t<span class=\"e-n-menu-toggle-icon e-close\">\n\t\t\t\t<svg class=\"e-font-icon-svg e-eicon-close\" viewBox=\"0 0 1000 1000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M742 167L500 408 258 167C246 154 233 150 217 150 196 150 179 158 167 167 154 179 150 196 150 212 150 229 154 242 171 254L408 500 167 742C138 771 138 800 167 829 196 858 225 858 254 829L496 587 738 829C750 842 767 846 783 846 800 846 817 842 829 829 842 817 846 804 846 783 846 767 842 750 829 737L588 500 833 258C863 229 863 200 833 171 804 137 775 137 742 167Z\"><\/path><\/svg>\t\t\t<\/span>\n\t\t<\/button>\n\t\t\t\t\t<div class=\"e-n-menu-wrapper\" id=\"menubar-101\" aria-labelledby=\"menu-toggle-101\">\n\t\t\t\t<ul class=\"e-n-menu-heading\">\n\t\t\t\t\t\t\t\t<li class=\"e-n-menu-item\">\n\t\t\t\t<div id=\"firstitem\" class=\"e-n-menu-title\">\n\t\t\t\t\t<a class=\"e-n-menu-title-container e-focus e-link\" href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/\">\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"e-n-menu-title-text\">\n\t\t\t\t\t\t\tAsanas\t\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t<li class=\"e-n-menu-item\">\n\t\t\t\t<div id=\"e-n-menu-title-1012\" class=\"e-n-menu-title\">\n\t\t\t\t\t<a class=\"e-n-menu-title-container e-focus e-link\" href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/sun-salutation\/\">\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"e-n-menu-title-text\">\n\t\t\t\t\t\t\tSun Salutation\t\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t<\/li>\n\t\t\t\t\t<li class=\"e-n-menu-item\">\n\t\t\t\t<div id=\"currentitem\" class=\"e-n-menu-title\">\n\t\t\t\t\t<div class=\"e-n-menu-title-container\">\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"e-n-menu-title-text\">\n\t\t\t\t\t\t\t12 Basic Asanas\t\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/div>\t\t\t\t\t\t\t\t\t\t\t<button id=\"e-n-menu-dropdown-icon-1013\" class=\"e-n-menu-dropdown-icon e-focus\" data-tab-index=\"3\" aria-haspopup=\"true\" aria-expanded=\"false\" aria-controls=\"e-n-menu-content-1013\" >\n\t\t\t\t\t\t\t<span class=\"e-n-menu-dropdown-icon-opened\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-caret-up\" viewBox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M288.662 352H31.338c-17.818 0-26.741-21.543-14.142-34.142l128.662-128.662c7.81-7.81 20.474-7.81 28.284 0l128.662 128.662c12.6 12.599 3.676 34.142-14.142 34.142z\"><\/path><\/svg>\t\t\t\t\t\t\t\t<span class=\"elementor-screen-only\">Close 12 Basic Asanas<\/span>\n\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t<span class=\"e-n-menu-dropdown-icon-closed\">\n\t\t\t\t\t\t\t\t<svg aria-hidden=\"true\" class=\"e-font-icon-svg e-fas-caret-down\" viewBox=\"0 0 320 512\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M31.3 192h257.3c17.8 0 26.7 21.5 14.1 34.1L174.1 354.8c-7.8 7.8-20.5 7.8-28.3 0L17.2 226.1C4.6 213.5 13.5 192 31.3 192z\"><\/path><\/svg>\t\t\t\t\t\t\t\t<span class=\"elementor-screen-only\">Open 12 Basic Asanas<\/span>\n\t\t\t\t\t\t\t<\/span>\n\t\t\t\t\t\t<\/button>\n\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t\t<div class=\"e-n-menu-content\">\n\t\t\t\t\t\t<div id=\"e-n-menu-content-1013\" data-tab-index=\"3\" aria-labelledby=\"e-n-menu-dropdown-icon-1013\" class=\"elementor-element elementor-element-3c062269 e-con-full e-flex e-con e-child\" data-id=\"3c062269\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-157ce6bb elementor-nav-menu__align-start elementor-nav-menu--dropdown-none itemhover elementor-widget elementor-widget-nav-menu\" data-id=\"157ce6bb\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;layout&quot;:&quot;vertical&quot;,&quot;submenu_icon&quot;:{&quot;value&quot;:&quot;&lt;svg aria-hidden=\\&quot;true\\&quot; class=\\&quot;e-font-icon-svg e-fas-caret-down\\&quot; viewBox=\\&quot;0 0 320 512\\&quot; xmlns=\\&quot;http:\\\/\\\/www.w3.org\\\/2000\\\/svg\\&quot;&gt;&lt;path d=\\&quot;M31.3 192h257.3c17.8 0 26.7 21.5 14.1 34.1L174.1 354.8c-7.8 7.8-20.5 7.8-28.3 0L17.2 226.1C4.6 213.5 13.5 192 31.3 192z\\&quot;&gt;&lt;\\\/path&gt;&lt;\\\/svg&gt;&quot;,&quot;library&quot;:&quot;fa-solid&quot;}}\" data-widget_type=\"nav-menu.default\">\n\t\t\t\t\t\t\t\t<nav aria-label=\"Menu\" class=\"elementor-nav-menu--main elementor-nav-menu__container elementor-nav-menu--layout-vertical e--pointer-none\">\n\t\t\t\t<ul id=\"menu-1-157ce6bb\" class=\"elementor-nav-menu sm-vertical\"><li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11730\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/headstand-sirsasana\/\" class=\"elementor-item\">Headstand<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11733\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/shoulderstand-sarvangasana\/\" class=\"elementor-item\">Shoulderstand<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11727\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/fish-matsyasana\/\" class=\"elementor-item\">Fish<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11728\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/forward-bend-paschimottanasana\/\" class=\"elementor-item\">Forward Bend<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11723\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/cobra-bhujangasana\/\" class=\"elementor-item\">Cobra<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11731\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/locust-salabhasana\/\" class=\"elementor-item\">Locust<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11721\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/bow-dhanurasana\/\" class=\"elementor-item\">Bow<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11729\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/half-spinal-twist-ardha-matsyendrasana\/\" class=\"elementor-item\">Half Spinal Twist<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11725\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/crow-kakasana\/\" class=\"elementor-item\">Crow<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11734\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/standing-forward-bend-pada-hastasana\/\" class=\"elementor-item\">Standing Forward Bend<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11735\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/triangle-trikonasana\/\" class=\"elementor-item\">Triangle<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11724\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/relaxation\/corpse-pose-savasana\/\" class=\"elementor-item\">Corpse Pose<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11722\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/childs-pose-balasana\/\" class=\"elementor-item\">Child&#8217;s Pose<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11726\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/dolphin\/\" class=\"elementor-item\">Dolphin<\/a><\/li>\n<\/ul>\t\t\t<\/nav>\n\t\t\t\t\t\t<nav class=\"elementor-nav-menu--dropdown elementor-nav-menu__container\" aria-hidden=\"true\">\n\t\t\t\t<ul id=\"menu-2-157ce6bb\" class=\"elementor-nav-menu sm-vertical\"><li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11730\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/headstand-sirsasana\/\" class=\"elementor-item\" tabindex=\"-1\">Headstand<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11733\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/shoulderstand-sarvangasana\/\" class=\"elementor-item\" tabindex=\"-1\">Shoulderstand<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11727\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/fish-matsyasana\/\" class=\"elementor-item\" tabindex=\"-1\">Fish<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11728\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/forward-bend-paschimottanasana\/\" class=\"elementor-item\" tabindex=\"-1\">Forward Bend<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11723\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/cobra-bhujangasana\/\" class=\"elementor-item\" tabindex=\"-1\">Cobra<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11731\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/locust-salabhasana\/\" class=\"elementor-item\" tabindex=\"-1\">Locust<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11721\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/bow-dhanurasana\/\" class=\"elementor-item\" tabindex=\"-1\">Bow<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11729\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/half-spinal-twist-ardha-matsyendrasana\/\" class=\"elementor-item\" tabindex=\"-1\">Half Spinal Twist<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11725\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/crow-kakasana\/\" class=\"elementor-item\" tabindex=\"-1\">Crow<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11734\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/standing-forward-bend-pada-hastasana\/\" class=\"elementor-item\" tabindex=\"-1\">Standing Forward Bend<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11735\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/triangle-trikonasana\/\" class=\"elementor-item\" tabindex=\"-1\">Triangle<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11724\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/relaxation\/corpse-pose-savasana\/\" class=\"elementor-item\" tabindex=\"-1\">Corpse Pose<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type menu-item-object-page menu-item-11722\"><a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/asanas\/childs-pose-balasana\/\" class=\"elementor-item\" tabindex=\"-1\">Child&#8217;s Pose<\/a><\/li>\n<li class=\"menu-item menu-item-type-post_type 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data-widget_type=\"heading.default\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Plough<br \/>\n<span style=\"color:gray\"><i>Halasana<\/i><\/span><\/h1>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5466f5c0 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"5466f5c0\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4438ff9e elementor-widget elementor-widget-heading\" data-id=\"4438ff9e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<p class=\"elementor-heading-title elementor-size-default\">the 12 Basic asanas<\/p>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-62c45786 elementor-widget elementor-widget-image\" data-id=\"62c45786\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"300\" height=\"300\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/Plough_transparent_300x300.png\" class=\"attachment-full size-full wp-image-12912\" alt=\"\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/Plough_transparent_300x300.png 300w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/Plough_transparent_300x300-150x150.png 150w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-633e387e e-con-full e-flex e-con e-child\" data-id=\"633e387e\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-11ff70e1 elementor-widget elementor-widget-text-editor\" data-id=\"11ff70e1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p><strong>Plough:<\/strong> Lengthen the spine, release tension, and restore inner balance<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-12aca19a elementor-widget elementor-widget-text-editor\" data-id=\"12aca19a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>The Plough, or <em>Halasana<\/em>, is a deep forward-bending posture that stretches the whole back of the body and helps keep the spine youthful, supple, and strong. As the legs move overhead and the body folds inward, the spine lengthens, the neck and shoulders release tension, and the abdomen receives a gentle massage. The posture is especially valued for the way it nourishes the spinal nerves, improves flexibility throughout the back, and encourages both physical and mental relaxation.<\/p><h3>When to practice with care<\/h3><p>The Plough should be approached gradually and without force. The spine should feel stretched, not compressed, and the breath should remain calm and steady throughout.<\/p><ul><li>Do not force the feet to the floor if the spine is not yet ready<\/li><li>Keep the knees straight if possible, but never at the expense of strain<\/li><li>Come out of the pose slowly and with control, rolling down vertebra by vertebra<\/li><\/ul><h4>Contraindications<\/h4><ul><li>If you are suffering from an acute slipped disc, seek professional guidance before practicing<\/li><\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-e93f01d e-flex e-con-boxed e-con e-parent\" data-id=\"e93f01d\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-eaf30b5 elementor-widget elementor-widget-template\" data-id=\"eaf30b5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"template.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-template\">\n\t\t\t\t\t<div data-elementor-type=\"container\" data-elementor-id=\"5384\" class=\"elementor elementor-5384\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t<div class=\"elementor-element elementor-element-14639b91 e-flex e-con-boxed e-con e-parent\" data-id=\"14639b91\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-3e735140 e-con-full e-flex e-con e-child\" data-id=\"3e735140\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-158e9451 elementor-widget elementor-widget-table-of-contents\" data-id=\"158e9451\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;headings_by_tags&quot;:[&quot;h2&quot;],&quot;exclude_headings_by_selector&quot;:[],&quot;marker_view&quot;:&quot;bullets&quot;,&quot;icon&quot;:{&quot;value&quot;:&quot;fas fa-square-full&quot;,&quot;library&quot;:&quot;fa-solid&quot;,&quot;rendered_tag&quot;:&quot;&lt;svg class=\\&quot;e-font-icon-svg e-fas-square-full\\&quot; viewBox=\\&quot;0 0 512 512\\&quot; xmlns=\\&quot;http:\\\/\\\/www.w3.org\\\/2000\\\/svg\\&quot;&gt;&lt;path d=\\&quot;M512 512H0V0h512v512z\\&quot;&gt;&lt;\\\/path&gt;&lt;\\\/svg&gt;&quot;},&quot;no_headings_message&quot;:&quot;No headings were found on this page.&quot;,&quot;hierarchical_view&quot;:&quot;yes&quot;,&quot;min_height&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_widescreen&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet_extra&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile_extra&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"table-of-contents.default\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-toc__header\">\n\t\t\t\t\t\t<h4 class=\"elementor-toc__header-title\">\n\t\t\t\tContents\t\t\t<\/h4>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div id=\"elementor-toc__158e9451\" class=\"elementor-toc__body\">\n\t\t\t<div class=\"elementor-toc__spinner-container\">\n\t\t\t\t<svg class=\"elementor-toc__spinner eicon-animation-spin e-font-icon-svg e-eicon-loading\" aria-hidden=\"true\" viewBox=\"0 0 1000 1000\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\"><path d=\"M500 975V858C696 858 858 696 858 500S696 142 500 142 142 304 142 500H25C25 237 238 25 500 25S975 237 975 500 763 975 500 975Z\"><\/path><\/svg>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-133b5d30 e-flex e-con-boxed e-con e-parent\" data-id=\"133b5d30\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-15a4c98e e-con-full e-flex e-con e-child\" data-id=\"15a4c98e\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-56f1ebb elementor-widget elementor-widget-heading\" data-id=\"56f1ebb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Benefits of Halasana<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7bb513a2 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"7bb513a2\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-2f49e52f e-con-full e-flex e-con e-child\" data-id=\"2f49e52f\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-67365683 elementor-widget elementor-widget-text-editor\" data-id=\"67365683\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>The Plough works deeply on the spine, shoulders, and abdominal region while also bringing a quieting effect to the mind. Practiced with steady breathing, it helps create both strength and flexibility through the entire back of the body.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-d56ad87 elementor-widget elementor-widget-ucaddon_list\" data-id=\"d56ad87\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"ucaddon_list.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\n<!-- start List -->\n\t\t<link id='font-awesome-css' href='https:\/\/staging.sivananda.eu\/wp-content\/plugins\/unlimited-elements-for-elementor-premium\/assets_libraries\/font-awesome6\/fontawesome-all.min.css' type='text\/css' rel='stylesheet' >\n\t\t<link id='font-awesome-4-shim-css' href='https:\/\/staging.sivananda.eu\/wp-content\/plugins\/unlimited-elements-for-elementor-premium\/assets_libraries\/font-awesome6\/fontawesome-v4-shims.min.css' type='text\/css' rel='stylesheet' >\n\n<style>\/* widget: List *\/\n\n\n\n#uc_list_elementor_d56ad87{\n  display:grid;\n  position:relative;\n}\n\n#uc_list_elementor_d56ad87 .ue-list-item\n{\n  display:flex;\n}\n\n#uc_list_elementor_d56ad87 .ue-list-item-title{\n  display:flex;\n  align-items: center;\n} \n\n#uc_list_elementor_d56ad87 .ue-list-item-image img\n{\n  max-width:100%;\n}\n#uc_list_elementor_d56ad87 .ue-list-item-text *{\n  transition: inherit;\n}\n\n#uc_list_elementor_d56ad87 .ue-list-item-index\n{\n  flex-grow:0;\n  flex-shrink:0;\n  display:flex;\n  align-items:center;\n  justify-content:center;\n  line-height:1em;\n}\n\n#uc_list_elementor_d56ad87 .ue-list-item-index svg\n{\n  height:1em;\n  width:1em;\n}\n\n#uc_list_elementor_d56ad87 .ue-list-item-content\n{\n  flex-grow:1;\n}\n.ue_badge{\n  font-size:13px;\n}\n\n<\/style>\n\n<div id=\"uc_list_elementor_d56ad87\" class=\"ue-list uc-items-wrapper  \"  >\n  <div class=\"ue-list-item elementor-repeater-item-e53c0d4\">\n  <div class=\"ue-list-item-index\">\n                              <i class='fas fa-check'><\/i>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">Stretches the spinal muscles and ligaments \n                  <\/p>\n             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-ca8e442\">\n  <div class=\"ue-list-item-index\">\n                              <i class='fas fa-check'><\/i>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">Opens the spinal discs and rejuvenates the spine \n                  <\/p>\n             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-5045709\">\n  <div class=\"ue-list-item-index\">\n                              <i class='fas fa-check'><\/i>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">Increases blood supply to the spinal nerves \n                  <\/p>\n             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-69f9205\">\n  <div class=\"ue-list-item-index\">\n                              <i class='fas fa-check'><\/i>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">Releases tension from the neck and shoulder region \n                  <\/p>\n             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-e5259d3\">\n  <div class=\"ue-list-item-index\">\n                              <i class='fas fa-check'><\/i>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">Strengthens the muscles of the back, shoulders, and arms \n                  <\/p>\n             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-7ea69cd\">\n  <div class=\"ue-list-item-index\">\n                              <i class='fas fa-check'><\/i>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">Mobilizes the entire spine \n                  <\/p>\n             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-66485a6\">\n  <div class=\"ue-list-item-index\">\n                              <i class='fas fa-check'><\/i>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">Loosens tight hamstrings \n                  <\/p>\n             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-84d1cc5\">\n  <div class=\"ue-list-item-index\">\n                              <i class='fas fa-check'><\/i>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">Massages the abdominal organs \n                  <\/p>\n             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-f421c33\">\n  <div class=\"ue-list-item-index\">\n                              <i class='fas fa-check'><\/i>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">Helps relieve indigestion and constipation \n                  <\/p>\n             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-8d2c94b\">\n  <div class=\"ue-list-item-index\">\n                              <i class='fas fa-check'><\/i>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">Stimulates the liver and spleen \n                  <\/p>\n             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-f8e1c95\">\n  <div class=\"ue-list-item-index\">\n                              <i class='fas fa-check'><\/i>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">Helps reduce restlessness and insomnia \n                  <\/p>\n             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-0db21fb\">\n  <div class=\"ue-list-item-index\">\n                              <i class='fas fa-check'><\/i>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">Enhances physical and mental relaxation \n                  <\/p>\n             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-5d7369e\">\n  <div class=\"ue-list-item-index\">\n                              <i class='fas fa-check'><\/i>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <p class=\"ue-list-item-title\">Supports mental poise and inner balance \n                  <\/p>\n             <\/div>\n<\/div>\n\n<\/div>\n\n\n<!-- end List -->\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-30072604 e-flex e-con-boxed e-con e-parent\" data-id=\"30072604\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-e0c21ba e-con-full e-flex e-con e-child\" data-id=\"e0c21ba\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-2f15c52c elementor-widget elementor-widget-heading\" data-id=\"2f15c52c\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Video Inspiration &ndash; Plough<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-20a4c5fb elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"20a4c5fb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-57c84f16 e-con-full e-flex e-con e-child\" data-id=\"57c84f16\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-1c6791f0 elementor-widget elementor-widget-video\" data-id=\"1c6791f0\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;youtube_url&quot;:&quot;https:\\\/\\\/youtu.be\\\/VjvNEanh3vg&quot;,&quot;yt_privacy&quot;:&quot;yes&quot;,&quot;lazy_load&quot;:&quot;yes&quot;,&quot;video_type&quot;:&quot;youtube&quot;,&quot;controls&quot;:&quot;yes&quot;}\" data-widget_type=\"video.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-wrapper elementor-open-inline\">\n\t\t\t<div class=\"elementor-video\"><\/div>\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-7bbf78db e-flex e-con-boxed e-con e-parent\" data-id=\"7bbf78db\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-267e3a80 e-con-full e-flex e-con e-child\" data-id=\"267e3a80\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4e3feff5 elementor-widget elementor-widget-heading\" data-id=\"4e3feff5\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">The Plough &ndash; Beginners<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-3bac783e elementor-widget elementor-widget-ucaddon_list_copy\" data-id=\"3bac783e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"ucaddon_list_copy.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\n<!-- start List - image appearing below title -->\n\n<style>\/* widget: List - image appearing below title *\/\n\n\n\n#uc_list_copy_elementor_3bac783e{\n  display:grid;\n  position:relative;\n}\n\n#uc_list_copy_elementor_3bac783e .ue-list-item\n{\n  display:flex;\n}\n\n#uc_list_copy_elementor_3bac783e .ue-list-item-title{\n  display:flex;\n  align-items: center;\n} \n\n#uc_list_copy_elementor_3bac783e .ue-list-item-image img\n{\n  max-width:100%;\n}\n#uc_list_copy_elementor_3bac783e .ue-list-item-text *{\n  transition: inherit;\n}\n\n#uc_list_copy_elementor_3bac783e .ue-list-item-index\n{\n  flex-grow:0;\n  flex-shrink:0;\n  display:flex;\n  align-items:center;\n  justify-content:center;\n  line-height:1em;\n}\n\n#uc_list_copy_elementor_3bac783e .ue-list-item-index svg\n{\n  height:1em;\n  width:1em;\n}\n\n#uc_list_copy_elementor_3bac783e .ue-list-item-content\n{\n  flex-grow:1;\n}\n.ue_badge{\n  font-size:13px;\n}\n\n<\/style>\n\n<div id=\"uc_list_copy_elementor_3bac783e\" class=\"ue-list uc-items-wrapper  \"  >\n  <div class=\"ue-list-item elementor-repeater-item-8363080\">\n  <div class=\"ue-list-item-index\">\n                              <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" width=\"100\" zoomAndPan=\"magnify\" viewBox=\"0 0 75 74.999997\" height=\"100\" preserveAspectRatio=\"xMidYMid meet\"><defs><g><\/g><\/defs><g fill=\"#ffffff\" fill-opacity=\"1\"><g transform=\"translate(23.424997, 65.249994)\"><g><path d=\"M 5.71875 -2.546875 C 8.25 -2.648438 10.003906 -3.421875 10.984375 -4.859375 C 11.960938 -6.304688 12.453125 -8.472656 12.453125 -11.359375 L 12.375 -47.859375 L 12.21875 -47.859375 L 2.9375 -41.90625 L 1.390625 -44.140625 L 16.46875 -55.359375 L 19.09375 -55.359375 L 19.171875 -8.421875 C 19.171875 -5.847656 19.09375 -4.070312 18.9375 -3.09375 L 25.4375 -3.40625 L 25.4375 0 L 5.71875 0 Z M 5.71875 -2.546875 \"><\/path><\/g><\/g><\/g><\/svg>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <h3 class=\"ue-list-item-title\">Lie on your back \n                  <\/h3>\n          <div class=\"ue-list-item-image\">\n      <img decoding=\"async\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/Shantee-4364-768x512.jpg\"  src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/Shantee-4364-768x512.jpg\" alt=\"Lying on your back with legs together and arms next to the body, palms facing downward\" width=\"768\" height=\"512\">\n    <\/div>\n              <div class=\"ue-list-item-text\"><p>Lie flat on your back with your legs together, arms next to your body, the palms face down on the mat.<\/p><ul><li>Keep the legs together<\/li><\/ul><\/div>             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-c493738\">\n  <div class=\"ue-list-item-index\">\n                              <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" width=\"100\" zoomAndPan=\"magnify\" viewBox=\"0 0 75 74.999997\" height=\"100\" preserveAspectRatio=\"xMidYMid meet\"><defs><g><\/g><\/defs><g fill=\"#ffffff\" fill-opacity=\"1\"><g transform=\"translate(16.737499, 65.249994)\"><g><path d=\"M 3.5625 0 C 3.5625 -2.9375 4.085938 -5.5625 5.140625 -7.875 C 6.191406 -10.195312 7.488281 -12.25 9.03125 -14.03125 C 10.582031 -15.8125 12.800781 -18.039062 15.6875 -20.71875 C 17.695312 -22.570312 18.726562 -23.523438 18.78125 -23.578125 C 22.082031 -26.722656 24.492188 -29.660156 26.015625 -32.390625 C 27.535156 -35.117188 28.296875 -37.773438 28.296875 -40.359375 C 28.296875 -43.753906 27.5625 -46.597656 26.09375 -48.890625 C 24.625 -51.191406 22.1875 -52.34375 18.78125 -52.34375 C 16.664062 -52.34375 14.785156 -51.828125 13.140625 -50.796875 C 11.492188 -49.765625 10.382812 -48.445312 9.8125 -46.84375 C 10.738281 -45.863281 11.203125 -44.734375 11.203125 -43.453125 C 11.203125 -42.578125 10.894531 -41.75 10.28125 -40.96875 C 9.664062 -40.195312 8.765625 -39.8125 7.578125 -39.8125 C 6.441406 -39.8125 5.535156 -40.210938 4.859375 -41.015625 C 4.191406 -41.816406 3.859375 -42.832031 3.859375 -44.0625 C 3.859375 -45.664062 4.488281 -47.34375 5.75 -49.09375 C 7.019531 -50.84375 8.878906 -52.320312 11.328125 -53.53125 C 13.773438 -54.75 16.675781 -55.359375 20.03125 -55.359375 C 24.664062 -55.359375 28.53125 -54.234375 31.625 -51.984375 C 34.71875 -49.742188 36.265625 -46.203125 36.265625 -41.359375 C 36.265625 -38.628906 35.0625 -35.5625 32.65625 -32.15625 C 30.257812 -28.757812 26.410156 -24.894531 21.109375 -20.5625 C 17.492188 -17.570312 14.59375 -14.8125 12.40625 -12.28125 C 10.21875 -9.757812 8.941406 -7.625 8.578125 -5.875 L 22.265625 -5.484375 C 23.398438 -5.429688 24.945312 -5.40625 26.90625 -5.40625 C 29.738281 -5.40625 31.820312 -5.765625 33.15625 -6.484375 C 34.5 -7.210938 35.171875 -8.660156 35.171875 -10.828125 L 37.5 -10.828125 L 37.03125 0 Z M 3.5625 0 \"><\/path><\/g><\/g><\/g><\/svg>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <h3 class=\"ue-list-item-title\">Lift your legs \n                  <\/h3>\n          <div class=\"ue-list-item-image\">\n      <img decoding=\"async\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/TCC-Manual-3755-768x512.jpg\"  src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/TCC-Manual-3755-768x512.jpg\" alt=\"Lying on your back, lift the legs 90 degrees\" width=\"768\" height=\"512\">\n    <\/div>\n              <div class=\"ue-list-item-text\"><p>With an inhalation, slowly start lifting both your legs to a 90\u00b0 angle. Keep your arms, head, and shoulders on the floor.<\/p><ul><li>Point the toes towards the head<\/li><li>Keep the knees straight<\/li><\/ul><\/div>             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-408904b\">\n  <div class=\"ue-list-item-index\">\n                              <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" width=\"100\" zoomAndPan=\"magnify\" viewBox=\"0 0 75 74.999997\" height=\"100\" preserveAspectRatio=\"xMidYMid meet\"><defs><g><\/g><\/defs><g fill=\"#ffffff\" fill-opacity=\"1\"><g transform=\"translate(15.9625, 65.249994)\"><g><path d=\"M 19.71875 1.234375 C 16.207031 1.234375 13.226562 0.691406 10.78125 -0.390625 C 8.332031 -1.472656 6.488281 -2.8125 5.25 -4.40625 C 4.019531 -6 3.40625 -7.625 3.40625 -9.28125 C 3.40625 -10.519531 3.738281 -11.535156 4.40625 -12.328125 C 5.070312 -13.128906 6 -13.53125 7.1875 -13.53125 C 8.375 -13.53125 9.238281 -13.15625 9.78125 -12.40625 C 10.320312 -11.65625 10.59375 -10.867188 10.59375 -10.046875 C 10.59375 -9.222656 10.304688 -8.191406 9.734375 -6.953125 C 10.203125 -5.304688 11.3125 -4.070312 13.0625 -3.25 C 14.8125 -2.425781 16.847656 -2.015625 19.171875 -2.015625 C 22.878906 -2.015625 25.816406 -3.03125 27.984375 -5.0625 C 30.148438 -7.101562 31.234375 -10.003906 31.234375 -13.765625 C 31.234375 -17.734375 30.28125 -20.925781 28.375 -23.34375 C 26.46875 -25.769531 23.039062 -26.984375 18.09375 -26.984375 C 17.570312 -26.984375 16.4375 -26.929688 14.6875 -26.828125 L 14.6875 -30.3125 L 17.859375 -30.3125 C 20.378906 -30.3125 22.4375 -30.890625 24.03125 -32.046875 C 25.632812 -33.203125 26.796875 -34.628906 27.515625 -36.328125 C 28.242188 -38.035156 28.609375 -39.6875 28.609375 -41.28125 C 28.609375 -44.738281 27.910156 -47.445312 26.515625 -49.40625 C 25.128906 -51.363281 22.757812 -52.34375 19.40625 -52.34375 C 17.238281 -52.34375 15.304688 -51.757812 13.609375 -50.59375 C 11.910156 -49.4375 10.828125 -48.164062 10.359375 -46.78125 C 11.179688 -45.894531 11.59375 -44.835938 11.59375 -43.609375 C 11.59375 -42.828125 11.304688 -42.078125 10.734375 -41.359375 C 10.171875 -40.640625 9.320312 -40.28125 8.1875 -40.28125 C 7.113281 -40.28125 6.265625 -40.648438 5.640625 -41.390625 C 5.023438 -42.140625 4.71875 -43.082031 4.71875 -44.21875 C 4.71875 -45.769531 5.320312 -47.40625 6.53125 -49.125 C 7.738281 -50.851562 9.539062 -52.320312 11.9375 -53.53125 C 14.34375 -54.75 17.191406 -55.359375 20.484375 -55.359375 C 25.023438 -55.359375 28.765625 -54.257812 31.703125 -52.0625 C 34.640625 -49.875 36.109375 -46.488281 36.109375 -41.90625 C 36.109375 -39.226562 35.101562 -36.753906 33.09375 -34.484375 C 31.082031 -32.210938 27.859375 -30.378906 23.421875 -28.984375 C 28.316406 -28.421875 32.171875 -26.835938 34.984375 -24.234375 C 37.796875 -21.628906 39.203125 -18.316406 39.203125 -14.296875 C 39.203125 -10.953125 38.3125 -8.101562 36.53125 -5.75 C 34.75 -3.40625 32.375 -1.65625 29.40625 -0.5 C 26.445312 0.652344 23.21875 1.234375 19.71875 1.234375 Z M 19.71875 1.234375 \"><\/path><\/g><\/g><\/g><\/svg>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <h3 class=\"ue-list-item-title\">Lift your hips \n                  <\/h3>\n          <div class=\"ue-list-item-image\">\n      <img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/Shantee-4373-768x512.jpg\"  src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/Shantee-4373-768x512.jpg\" alt=\"Step 3 of Plough Pose\" width=\"768\" height=\"512\">\n    <\/div>\n              <div class=\"ue-list-item-text\"><p>With another inhalation, lift your legs and hips until you can place your hands against your lower back.<\/p><ul><li>Keep the toes pointed towards the head<\/li><\/ul><\/div>             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-958fd93\">\n  <div class=\"ue-list-item-index\">\n                              <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" width=\"100\" zoomAndPan=\"magnify\" viewBox=\"0 0 75 74.999997\" height=\"100\" preserveAspectRatio=\"xMidYMid meet\"><defs><g><\/g><\/defs><g fill=\"#ffffff\" fill-opacity=\"1\"><g transform=\"translate(16.543751, 65.249994)\"><g><path d=\"M 17.703125 -2.546875 L 18.25 -2.546875 C 20.71875 -2.703125 22.363281 -3.578125 23.1875 -5.171875 C 24.019531 -6.773438 24.4375 -9.148438 24.4375 -12.296875 L 24.4375 -14.921875 L 0.921875 -14.921875 L 0.921875 -18.703125 L 28.921875 -55.359375 L 31.46875 -55.359375 L 31.46875 -19.5625 L 39.28125 -19.484375 L 39.28125 -14.921875 L 31.46875 -14.921875 L 31.46875 -8.421875 C 31.46875 -5.796875 31.363281 -3.96875 31.15625 -2.9375 L 37.109375 -3.171875 L 37.109375 0 L 17.703125 0 Z M 24.4375 -44.375 L 24.28125 -44.375 L 6.03125 -19.953125 L 24.4375 -19.71875 Z M 24.4375 -44.375 \"><\/path><\/g><\/g><\/g><\/svg>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <h3 class=\"ue-list-item-title\">Lower legs behind head \n                  <\/h3>\n          <div class=\"ue-list-item-image\">\n      <img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/Shantee-4398-768x512.jpg\"  src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/Shantee-4398-768x512.jpg\" alt=\"Beginner Plough Pose\" width=\"768\" height=\"512\">\n    <\/div>\n              <div class=\"ue-list-item-text\"><p>With an exhalation, slowly lower your legs behind your head, taking your feet to the floor. If your feet do not reach the floor, hold this pose for five breaths, then roll out and relax on your back.<\/p><p>Once your feet do reach the floor, continue with Step 5.<\/p><ul><li>Keep the toes pointing towards the head<\/li><li>Make sure the knees are staight<\/li><li>Keep the back supported with the hands<\/li><\/ul><\/div>             <\/div>\n<\/div>\n\n<\/div>\n\n\n<!-- end List - image appearing below title -->\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-d025f5e e-flex e-con-boxed e-con e-parent\" data-id=\"d025f5e\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-d7c8ec7 e-con-full e-flex e-con e-child\" data-id=\"d7c8ec7\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-d4ceafd elementor-widget elementor-widget-heading\" data-id=\"d4ceafd\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">The Plough &ndash; Intermediate and Advanced<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5f42126 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"5f42126\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f690cf7 elementor-widget__width-initial elementor-widget elementor-widget-text-editor\" data-id=\"f690cf7\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>At the intermediate level of Plough, you hyperextend your arms as you place them on the floor. This increases your flexibility, not only in your hips and back, but also in your shoulder girdle.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b580720 elementor-widget elementor-widget-ucaddon_list_copy\" data-id=\"b580720\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"ucaddon_list_copy.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\n<!-- start List - image appearing below title -->\n\n<style>\/* widget: List - image appearing below title *\/\n\n\n\n#uc_list_copy_elementor_b580720{\n  display:grid;\n  position:relative;\n}\n\n#uc_list_copy_elementor_b580720 .ue-list-item\n{\n  display:flex;\n}\n\n#uc_list_copy_elementor_b580720 .ue-list-item-title{\n  display:flex;\n  align-items: center;\n} \n\n#uc_list_copy_elementor_b580720 .ue-list-item-image img\n{\n  max-width:100%;\n}\n#uc_list_copy_elementor_b580720 .ue-list-item-text *{\n  transition: inherit;\n}\n\n#uc_list_copy_elementor_b580720 .ue-list-item-index\n{\n  flex-grow:0;\n  flex-shrink:0;\n  display:flex;\n  align-items:center;\n  justify-content:center;\n  line-height:1em;\n}\n\n#uc_list_copy_elementor_b580720 .ue-list-item-index svg\n{\n  height:1em;\n  width:1em;\n}\n\n#uc_list_copy_elementor_b580720 .ue-list-item-content\n{\n  flex-grow:1;\n}\n.ue_badge{\n  font-size:13px;\n}\n\n<\/style>\n\n<div id=\"uc_list_copy_elementor_b580720\" class=\"ue-list uc-items-wrapper  \"  >\n  <div class=\"ue-list-item elementor-repeater-item-8363080\">\n  <div class=\"ue-list-item-index\">\n                              <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" width=\"100\" zoomAndPan=\"magnify\" viewBox=\"0 0 75 74.999997\" height=\"100\" preserveAspectRatio=\"xMidYMid meet\"><defs><g><\/g><\/defs><g fill=\"#ffffff\" fill-opacity=\"1\"><g transform=\"translate(16.468751, 65.249994)\"><g><path d=\"M 19.640625 1.234375 C 16.546875 1.234375 13.800781 0.691406 11.40625 -0.390625 C 9.007812 -1.472656 7.175781 -2.820312 5.90625 -4.4375 C 4.644531 -6.0625 4.015625 -7.675781 4.015625 -9.28125 C 4.015625 -10.519531 4.347656 -11.535156 5.015625 -12.328125 C 5.691406 -13.128906 6.625 -13.53125 7.8125 -13.53125 C 9 -13.53125 9.859375 -13.15625 10.390625 -12.40625 C 10.929688 -11.65625 11.203125 -10.867188 11.203125 -10.046875 C 11.203125 -9.171875 10.921875 -8.164062 10.359375 -7.03125 C 10.671875 -5.332031 11.753906 -4.03125 13.609375 -3.125 C 15.460938 -2.226562 17.421875 -1.78125 19.484375 -1.78125 C 23.140625 -1.78125 25.90625 -3.039062 27.78125 -5.5625 C 29.664062 -8.09375 30.609375 -11.1875 30.609375 -14.84375 C 30.609375 -25 26.613281 -30.078125 18.625 -30.078125 C 17.1875 -30.078125 15.4375 -29.816406 13.375 -29.296875 C 11.3125 -28.785156 9.660156 -28.144531 8.421875 -27.375 L 6.265625 -29.375 L 6.109375 -54.125 L 26.125 -54.125 C 29.019531 -54.125 31.03125 -54.507812 32.15625 -55.28125 C 33.289062 -56.050781 33.859375 -57.335938 33.859375 -59.140625 L 35.953125 -59.140625 L 35.484375 -48.9375 L 9.65625 -48.390625 L 9.65625 -31.390625 C 11.101562 -32.003906 12.816406 -32.515625 14.796875 -32.921875 C 16.785156 -33.335938 18.8125 -33.546875 20.875 -33.546875 C 24.894531 -33.546875 28.234375 -32.722656 30.890625 -31.078125 C 33.546875 -29.429688 35.503906 -27.289062 36.765625 -24.65625 C 38.023438 -22.03125 38.65625 -19.222656 38.65625 -16.234375 C 38.65625 -12.578125 37.789062 -9.421875 36.0625 -6.765625 C 34.332031 -4.109375 32.023438 -2.109375 29.140625 -0.765625 C 26.253906 0.566406 23.085938 1.234375 19.640625 1.234375 Z M 19.640625 1.234375 \"><\/path><\/g><\/g><\/g><\/svg>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <h3 class=\"ue-list-item-title\">Toes on floor, arms extended \n                  <\/h3>\n          <div class=\"ue-list-item-image\">\n      <img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/Shantee-4406-768x512.jpg\"  src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/Shantee-4406-768x512.jpg\" alt=\"Step 5 of the Plough\" width=\"768\" height=\"512\">\n    <\/div>\n              <div class=\"ue-list-item-text\"><p>Starting from Plough Step 4, with your toes touching the floor, extend your arms flat on the floor behind your back, palms down.<\/p><ul><li>Try to keep the spine straight<\/li><li>Keep the arms as close to each other as possible<\/li><\/ul><\/div>             <\/div>\n<\/div>\n<div class=\"ue-list-item elementor-repeater-item-c493738\">\n  <div class=\"ue-list-item-index\">\n                              <svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"http:\/\/www.w3.org\/1999\/xlink\" width=\"100\" zoomAndPan=\"magnify\" viewBox=\"0 0 75 74.999997\" height=\"100\" preserveAspectRatio=\"xMidYMid meet\"><defs><g><\/g><\/defs><g fill=\"#ffffff\" fill-opacity=\"1\"><g transform=\"translate(15.149998, 65.249994)\"><g><path d=\"M 22.8125 1.234375 C 16.207031 1.234375 11.472656 -1.046875 8.609375 -5.609375 C 5.753906 -10.171875 4.328125 -16.78125 4.328125 -25.4375 C 4.328125 -29.40625 4.921875 -33.671875 6.109375 -38.234375 C 7.296875 -42.796875 9.457031 -46.789062 12.59375 -50.21875 C 15.738281 -53.644531 19.992188 -55.359375 25.359375 -55.359375 C 28.242188 -55.359375 30.71875 -54.828125 32.78125 -53.765625 C 34.84375 -52.710938 36.398438 -51.425781 37.453125 -49.90625 C 38.515625 -48.382812 39.046875 -46.925781 39.046875 -45.53125 C 39.046875 -44.40625 38.757812 -43.46875 38.1875 -42.71875 C 37.625 -41.96875 36.800781 -41.566406 35.71875 -41.515625 C 34.53125 -41.460938 33.648438 -41.785156 33.078125 -42.484375 C 32.515625 -43.179688 32.234375 -43.941406 32.234375 -44.765625 C 32.234375 -45.847656 32.546875 -46.929688 33.171875 -48.015625 C 32.859375 -49.097656 31.992188 -50.113281 30.578125 -51.0625 C 29.160156 -52.019531 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12.441406 -24.066406 11.671875 -21.796875 C 11.984375 -16.023438 13.015625 -11.242188 14.765625 -7.453125 C 16.515625 -3.671875 19.25 -1.78125 22.96875 -1.78125 Z M 22.96875 -1.78125 \"><\/path><\/g><\/g><\/g><\/svg>\n                    \n  <\/div>\n  <div class=\"ue-list-item-content\">\n      <h3 class=\"ue-list-item-title\">Interlock your fingers \n                  <\/h3>\n          <div class=\"ue-list-item-image\">\n      <img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/Shantee-4412-768x512.jpg\"  src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/Shantee-4412-768x512.jpg\" alt=\"Shantee 4412\" width=\"768\" height=\"512\">\n    <\/div>\n              <div class=\"ue-list-item-text\"><p>To come into the full pose, interlock your fingers then press both palms firmly against each other. Hold for up to one minute.<\/p><ul><li>Feel the shoulder blades moving closer together<\/li><li>Focus on slow, rhythmical abdominal breathing<\/li><\/ul><\/div>             <\/div>\n<\/div>\n\n<\/div>\n\n\n<!-- end List - image appearing below title -->\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-20b464ed e-flex e-con-boxed e-con e-parent\" data-id=\"20b464ed\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-4152a4b9 e-con-full e-flex e-con e-child\" data-id=\"4152a4b9\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-7ab2146d elementor-widget elementor-widget-heading\" data-id=\"7ab2146d\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Coming Out of the Pose<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5f4bcf86 elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"5f4bcf86\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-41b26fcf e-con-full e-flex e-con e-child\" data-id=\"41b26fcf\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-3ff83cc elementor-widget elementor-widget-image\" data-id=\"3ff83cc\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"768\" height=\"512\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/Shantee-4416-768x512.jpg\" class=\"attachment-medium_large size-medium_large wp-image-13617\" alt=\"Coming out of the Plough Pose\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/Shantee-4416-768x512.jpg 768w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/Shantee-4416-300x200.jpg 300w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/Shantee-4416-1024x683.jpg 1024w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/Shantee-4416-1536x1024.jpg 1536w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2026\/05\/Shantee-4416-2048x1365.jpg 2048w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6f6ea945 elementor-widget elementor-widget-text-editor\" data-id=\"6f6ea945\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>Release your hands, place your arms flat on the floor and raise your legs until they are parallel to the floor. With an exhalation, slowly roll down to the floor, vertebra by vertebra, pushing the arms strongly into the floor.<\/p><p>Rest in <a href=\"https:\/\/staging.sivananda.eu\/en\/yoga\/relaxation\/corpse-pose-savasana\/\">Corpse Pose<\/a> and allow the back, neck, and breath to relax fully.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-65310766 e-flex e-con-boxed e-con e-parent\" data-id=\"65310766\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-5dc74bd1 e-con-full e-flex e-con e-child\" data-id=\"5dc74bd1\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-56e6fc10 elementor-widget elementor-widget-heading\" data-id=\"56e6fc10\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">The Plough: A Posture for Flexibility, Release, and Quietness<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-28555fb elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"28555fb\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-42efdf0b e-con-full e-flex e-con e-child\" data-id=\"42efdf0b\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-72397849 elementor-widget elementor-widget-text-editor\" data-id=\"72397849\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<p>The Plough combines strong spinal stretching with deep inward calm. It helps release accumulated tension from the neck, shoulders, and back while gently toning the abdominal organs and improving overall flexibility.<\/p><p>Practiced with patience and control, it leaves the spine refreshed, the body lighter, and the mind more balanced.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-3d92faf e-flex e-con-boxed e-con e-parent\" data-id=\"3d92faf\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-c225000 elementor-widget elementor-widget-template\" data-id=\"c225000\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"template.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-template\">\n\t\t\t\t\t<div data-elementor-type=\"container\" data-elementor-id=\"12914\" class=\"elementor elementor-12914\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t<div class=\"elementor-element elementor-element-16a9cfef e-flex e-con-boxed e-con e-parent\" data-id=\"16a9cfef\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;,&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t<div class=\"elementor-element elementor-element-2bbf9806 e-con-full e-flex e-con e-child\" data-id=\"2bbf9806\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-4433a1ea elementor-widget elementor-widget-heading\" data-id=\"4433a1ea\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Recommended Reading<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5ab0232a elementor-widget-divider--view-line elementor-widget elementor-widget-divider\" data-id=\"5ab0232a\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"divider.default\">\n\t\t\t\t\t\t\t<div class=\"elementor-divider\">\n\t\t\t<span class=\"elementor-divider-separator\">\n\t\t\t\t\t\t<\/span>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"elementor-element elementor-element-59af0d8b e-con-full e-flex e-con e-child\" data-id=\"59af0d8b\" data-element_type=\"container\" data-e-type=\"container\" data-settings=\"{&quot;jet_parallax_layout_list&quot;:[]}\">\n\t\t\t\t<div class=\"elementor-element elementor-element-65e8db3f elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"65e8db3f\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><a href=\"https:\/\/shop.sivananda.at\/products\/the-complete-illustrated-book-of-yoga\" target=\"_blank\" tabindex=\"-1\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"232\" height=\"232\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2024\/07\/complete-illustrated-book-of-yoga.png\" class=\"attachment-full size-full wp-image-2679\" alt=\"The Complete Illustrated Book of Yoga\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2024\/07\/complete-illustrated-book-of-yoga.png 232w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2024\/07\/complete-illustrated-book-of-yoga-150x150.png 150w\" sizes=\"(max-width: 232px) 100vw, 232px\" \/><\/a><\/figure><div class=\"elementor-image-box-content\"><h3 class=\"elementor-image-box-title\"><a href=\"https:\/\/shop.sivananda.at\/products\/the-complete-illustrated-book-of-yoga\" target=\"_blank\" rel=\"noopener\">Complete Illustrated Book of Yoga<\/a><\/h3><p class=\"elementor-image-box-description\">Swami Vishnudevananda<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-7566e097 elementor-widget__width-initial elementor-position-top elementor-widget elementor-widget-image-box\" data-id=\"7566e097\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"image-box.default\">\n\t\t\t\t\t<div class=\"elementor-image-box-wrapper\"><figure class=\"elementor-image-box-img\"><a href=\"https:\/\/shop.sivananda.at\/collections\/englische-titel\" target=\"_blank\" tabindex=\"-1\" rel=\"noopener\"><img loading=\"lazy\" decoding=\"async\" width=\"232\" height=\"232\" src=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2024\/07\/yoga-your-home-practice-companion.png\" class=\"attachment-full size-full wp-image-2680\" alt=\"Yoga: Your Home Practice Companion\" srcset=\"https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2024\/07\/yoga-your-home-practice-companion.png 232w, https:\/\/staging.sivananda.eu\/wp-content\/uploads\/2024\/07\/yoga-your-home-practice-companion-150x150.png 150w\" sizes=\"(max-width: 232px) 100vw, 232px\" \/><\/a><\/figure><div class=\"elementor-image-box-content\"><h3 class=\"elementor-image-box-title\"><a href=\"https:\/\/shop.sivananda.at\/collections\/englische-titel\" target=\"_blank\" rel=\"noopener\">Yoga: Your Home Practice Companion<\/a><\/h3><p class=\"elementor-image-box-description\">Sivananda Yoga Centres<\/p><\/div><\/div>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Plough Plough Halasana the 12 Basic asanas Plough: Lengthen the spine, release tension, and restore inner balance The Plough, or Halasana, is a deep forward-bending posture that stretches the whole back of the body and helps keep the spine youthful, supple, and strong. As the legs move overhead and the body folds inward, the spine [&hellip;]<\/p>\n","protected":false},"author":2,"featured_media":0,"parent":2560,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"elementor_header_footer","meta":{"_angie_page":false,"footnotes":""},"class_list":["post-12909","page","type-page","status-publish","hentry"],"_links":{"self":[{"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/pages\/12909","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/comments?post=12909"}],"version-history":[{"count":5,"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/pages\/12909\/revisions"}],"predecessor-version":[{"id":13623,"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/pages\/12909\/revisions\/13623"}],"up":[{"embeddable":true,"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/pages\/2560"}],"wp:attachment":[{"href":"https:\/\/staging.sivananda.eu\/en\/wp-json\/wp\/v2\/media?parent=12909"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}