One of the basic yoga poses, the Halasana, also known as plow
pose, is done at the end of a yoga session. The posture involves the individual
lying on his/her back. The feet must be placed behind the head, touching the floor.
It is also known as the inversion circulation pose. This yoga pose gets its name from
the plow – a popular farming tool commonly used in Indian agriculture to
prepare the soil for sowing crops. Like its namesake, this pose prepares the ‘field’ of the body
and mind for deep rejuvenation.
Method: How to do Plow Pose (Halasana):
Step 1: Lie
on your back with your arms beside you, palms downwards.
Step 2: As
you inhale, use your abdominal muscles to lift your feet off the floor, raising
your legs vertically at a 90-degree angle.
Step 3: Continue
to breathe normally and supporting your hips and back with your hands, lift
them off the ground.
Step 4: Allow
your legs to sweep in a 180-degree angle over your head till your toes touch
the floor. Your back should be perpendicular to the floor. This may be
difficult initially, but make an attempt for a few seconds.
Step 5: Hold
this pose and let your body relax more and more with each steady breath.
Step 6: After
about a minute (a few seconds for beginners) of resting in this pose, you may
gently bring your legs down on exhalation.
Special Tips: Emphasize the
perfection of technique. Do
this asana slowly and gently. Ensure that you do not strain your neck or push
it into the ground. Support your back on the tops of your shoulders, lifting
your shoulders a little towards your ears. Avoid jerking your body, while
bringing the legs down.
Avoid
practicing Plow Pose (Halasana) if you have injured your neck, suffering
from diarrhea and high blood pressure. Ladies should avoid practicing
Plow Pose (Halasana) during pregnancy and during the first two days of the
menstrual cycle. Consult a doctor before practicing Plow Pose (Halasana)
if you have suffered from chronic diseases or spinal disorders in the recent past.
Benefits: There are a number of Halasana Yoga
benefits that help promote the mental and physical well-being of an individual.
It strengthens and opens up the neck,
shoulders, abs and back muscles. It calms the nervous system, reduces
stress and fatigue. It tones the legs and improves leg
flexibility. It
stimulates the thyroid gland and strengthens the immune system. It
helps women during menopause.
It improves Digestive System. The plow pose is an effective
remedy for various stomach disorders. Junk food and improper eating lifestyle
lead to digestive system upsets that cause constipation, indigestion, and many
more issues. The Halasana strengthens the colon and stimulates the digestive
system through gentle massage. It results in proper digestion and absorption of
the food ingested.
It relieves Back Pain. The Halasana helps relieve the issue of backaches by
giving a proper posture massage. It helps to release the stress from back
muscles and improves the strength of the spinal cord, thereby reducing the
pain. This asana is also helpful in enhancing the flexibility of back muscles.
Final
Position: Now enter into Natural Standing Posture and relax your body.
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