Halasana or plow yoga pose got its name, obviously, because of the similarity in shape with the mentioned agricultural product. This pose is often an “embedded” technique, i.e. may be part of another pose or group of poses; for example, it is often performed after Sarvangasana.
How to do Plow yoga pose ( Halasana ) Step By Step Instruction:
• Lie on your back, legs, and feet together. Keep hands close to the body. Put your palms on the floor. You can squeeze your hands into fists, and place them under the buttocks. This is the starting position.
• Inhale, and on holding your breath, raise your straight legs to the vertical position. Buttocks lie on the floor, or on the fists. Tilt your legs towards yourself, bringing them to your head to an angle of about 45 degrees. Dilute your legs to the sides in this position, then drain again.
• Slowly lower your legs to the floor, while keeping them straight.
• Hold your breath when lifting your legs, or diluting and lowering them. Exhale, returning to the starting position.
• We got one cycle. Do 5-10 cycles in one session.
• Pay attention to the alignment of the movement of the legs and breathing, or on the area of the thyroid gland.
Do not practice Halasana or plow yoga pose, if you suffer from a prolapse of the intervertebral disc, from the lumbosacral radiculitis. Also, Halasana or plow yoga pose is not recommended for very elderly and weakly people.
Halasana or plow yoga pose should not be practiced if there are diseases such as a herniated disc, discoloration, lumbosacral sciatica, high blood pressure, or serious problems with the spine, especially in the case of cervical arthritis.
• stretches the pelvic muscles
• stretches tones the kidneys
• stimulates the bowels
• helps to lose excess pounds
Important aspects of the plow pose:
• when you lift and when you lower it. When lifting and lowering the legs, we hold the breath after inhalation (although, when lowering the legs, it can also be delayed after exhalation).
• At first, stay in the final position for no more than 15 seconds, gradually increasing the duration of the delay for a few seconds each week until you can comfortably be in the pose position for a minute.
• Experienced practitioners can stay in Halasana or plow yoga pose for up to 10 minutes, and even longer.
The full form of Halasana:
The complete form of Halasana or plow yoga pose with the variation of the position of hands
When doing the pose, focus attention on the abdomen, on the relaxation of the muscles of the back, on the breath or on the area of the thyroid gland.
When is it better to perform Halasana?
As I said before, the ideal option is right after Sarvangasana. There she looks very natural, just as a continuation of the latter. While in Sarvangasana, put your hands on the floor, palms down to have support. Relax the body and lower the straight legs behind the head so that the socks touch the floor.
Follow up poses
After the Pashchimotanasana, it is advisable to make a couSupportpose.A fish (Matsyasana)pose is suitable . Immediately after Halasana or plow yoga pose one can make its variations. The pose itself is a good preparation for Pashchimotanasana .
• During the Halasana or plow yoga pose practice, the internal organs are massaged, the digestive system works better, constipation and indigestion are eliminated. The adrenal glands and spleen are enlivened by Halasana or plow yoga pose. The pancreas is more active in producing insulin, and the activity of the liver and kidneys is normalized.
• Due to the regular performance of Halasana or plow yoga pose, abdominal muscles strengthen, spasms of the back muscles cramp, the nerves of the spine come into tone, the sympathetic nervous system starts functioning optimally. A positive effect is on the thyroid gland, which controls the level of metabolism. As a result of beneficial effects on the thymus gland, the immune system improves.
• In the framework of yoga therapy (therapeutic yoga), Halasana or plow yoga pose is prescribed to alleviate the symptoms of asthma, bronchitis, hepatitis, the treatment of constipation, as well as disorders of the menstrual cycle and urinary tract diseases.
• As you can see, the Halasana or plow yoga pose has a wide range of useful properties, so it’s quite good practice to practice it on a regular basis.
Variations of the posture:
1) In the final position, “leave” the feet from the head until you feel the maximum extension of the back, and the chin does not rest against the festering cavity. Hold in this position while you are comfortable. Breathe normally.
In Halasana or plow yoga pose, the upper back and neck are especially stretched.
2) In the final phase, “walk” your toes to the side of the neck, keeping your legs together and straight. Hold in the final position, keep your hands straight, breathe naturally. Keep the pose while you are comfortable.
This version of Halasana or plow yoga pose improves the flexibility of the lumbosacral region.
Both of these options can be practiced after the final phase of Halasana or plow yoga pose, then again return to the plow position, and to the initial position.
There is also such an option as Parshva Halasana – being in the final position of the usual plow position, you move the legs first in one direction, then in the other, while keeping them together, and straight.