Ardha Halasana: Half Plough Pose

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Step 1: Lie flat on your back, with palms facing downwards. Stretch out your legs straight on the floor, with heels together and toes pointing upward.

Step 2: Inhale and raise both your legs together, without bending the knees, to an angle of 90 degrees. Your body will now be in an L-shape. Upper body on the floor and legs lifted at 90 degrees. Hold the posture for 10 to 30 seconds. Breathe normally.

Alternatively, for beginners this can be practiced by raising one leg at a time.

Step1: Remains same as above.

Step 2: Pressing your palms on the floor, lift your right leg at an angle you are comfortable at. Keep your left leg flat on the ground. Slowly bring the right leg down. Do not bend your knees throughout. Repeat the same with the left leg. Do this for about 5 times with each leg.

Step 3: Inhale and raise both your legs together, without bending the knees, to an angle of 90 degrees. Your body will now be in an L-shape. Upper body on the floor and legs lifted at 90 degrees. Hold the posture for 10 to 30 seconds. Breathe normally.

Benefits: Strengthens and tones the abdominal muscles, burns excess fat in the thighs, hips and abdomen. Activates Blood circulation. It strengthens the back muscles. It also help cure constipation.

Precautions: Those with severe back ailments, heart problems and people with weak muscles must not practice this.

Disclaimer: Before practice, please consult your doctor in case you are suffering from ailments. It is recommended to practice under the guidance of experts.