Halasana

The final posture resembles a plough. It is an asana where the spine is inverted causing a strong compression at the throat and abdomen. When the attention during the practice is steadied, the mind becomes steady and strong. This is a fairly advanced technique requiring strength of the neck and shoulders.
-Lie on your back on a mat with both your legs together and hands at the sides.
-While inhaling, raise both your legs together forming a right angle to the body. (You may bend the knees before you raise your legs in case it is difficult for you to raise them up straight and use your hands for support.)
-While exhaling, lower your legs towards and beyond your head in a semi-circular arc to touch the toes to the floor.
The hands remain in the starting position (however, you may use your hands, if need be, to support the hips as you raise yourself up and once the legs are in place bring your hands down to the starting position).
The legs remain straight.
You may clasp your hands in the final position.
-Maintain the final posture, suspending your breath for six seconds.
-Inhaling, in 3 seconds left the legs up and lower your hips (with the aid of your hands if required and bending the knees) and then bring back your legs gently to the starting supine position.
As a result of this asana, the spine is well-stretched, abdominal muscles get toned and abdominal organs get stimulated. It helps in relieving constipation, obesity, sexual debility, menstrual disorder and spinal rigidity, while improving functioning of the thyroid, parathyroid and pituitary glans. As psychological benefits of the asana, it helps in reducing stress and fatigue.