Article

Halasana – Plough Posture

By Prana Yoga | In All Yoga Postures, Inversions | on May 26, 2014

This pose is considered to be intermediate to advanced. It is not advisable to perform the pose in this way without sufficient prior experience or unless you have the supervision of an experienced instructor. Take particular care of the neck, and lower back, only come into this posture if you feel comfortable. Make modifications to make the posture work for you.

Halasana-Plough-Posture

 

Steps:

  1. Starting in Salamba Sarvangasana (supported shoulder stand)
  2. Exhale and bend from the hip joints to slowly lower your toes behind your head. -You are aiming to reach the floor but if this does not happen get to wherever is comfortable.- Keep your torso perpendicular to the floor and your legs fully extended. (as if someone is pulling you up by the hips)
  3. Inhale, draw your chin away from your sternum and soften your throat. opening up the shoulders and pressing into the ground with the upper arms to create lift.
  4. If your toes are on the floor point them away from the body. Then release your hands away from your back, interlace the fingers and stretch the arms out behind you on the floor (see photo). If this is uncomfortable return to supporting the back. 
  5. Stay in the posture breathing deeply for as long as is comfortable working up to 5 minutes. 
  6. To exit the pose bring your hands onto your back again, inhale lift the legs back into Salamba Sarvangasana (supported shoulder stand)
  7. Exhalae, slowly and roll the spine down onto the floor bringing the hips down last, then lower the legs coming to the lying down posture.

 

Benefits:

  1. Strengthens and opens up the neck, shoulders, abs and back muscles
  2. Calms the nervous system, reduces stress and fatigue
  3. Tones the legs
  4. Stimulates the thyroid gland, strengthens the immune system
  5. Helps relive symptoms of menopause
  6. Stimulates the abdominal organs and the thyroid gland
  7. Stretches the shoulders and spine
  8. Therapeutic for backache, headache, infertility, insomnia, sinusitis

 

Contraindications:

  1. Diarrhoea
  2. Menstruation
  3. Neck injury
  4. Asthma & high blood pressure: Practice Halasana with the legs supported on props, such as chair.
  5. Pregnancy: If you are experienced with this pose, you can continue as long as it feels good, you should not start the practice of Halasana after you become pregnant.
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