How To Do Halasana Or Plow Pose & Benefits
How This Helps
Benefits of Halasana (Plough Pose)
Ø This exercise is excellent for toning up nerves and
muscles of the entire spine - neck, shoulders, upper and lower back, lower
thigh muscles and hamstrings.
Ø This pose energizes the cardiovascular system (CVS) to a
Ø In the final pose, where there is a chin lock, the
carotid artery is squeezed, thereby diverting blood to the thyroid. This
improves the functioning of this critical component of the endocrine system.
Technique: (Should be learned under
Ø Lie on the back, hands to the side. Breathe in.
Ø Breathing out, using the hands as support, lift the
legs off the floor over the face to the rear of the head.
Ø Slowly, taking care not to jerk the neck, begin to
stretch the leg as far as possible. Ensure that there is equality in the
stretch of the legs and that there is no distortion in the balance between the
legs when stretching.
Ø Initially the legs will bend and not stretch out
straight. Over time and with practice, the final posture will be reached.
Ø At this point, the shoulder will support the back and
will lock with the neck.
Ø The degree to which the legs are straightened and the
distance of the leg from the face is an indication of the expertise in this
Ø Maintain shallow breathing if unable to sustain a
“breathing out” situation. Hold 3-10 counts.
Ø Slowly, release the pressure on the back and bring the
feet closer to the face
Ø Breathing in, lift the legs and bring them back to the
ground. Straighten the body
Ø Relax. Breathe deeply. Repeat 3 to 6 times.
While this exercise is very good for energizing the
endocrine system, those with cervical or lumbar spondylosis should avoid this
exercise completely. Those with cardiac problems should increase the intensity
of exercise slowly and stop when there is discomfort.
Some would be tempted to use the hand to support the back
when lifting and returning the leg to its original position. Whilst this is
acceptable when one is learning the exercise, over time one should try to lift
the leg and take it over the face to the rear without support as this
strengthens the muscles of the lower back.
The use of the back to lift the leg also results in
increased sense of balance between the left and right halves of the torso but
one should be careful not to jerk or move too rapidly.
Plow Asana Benefits & Precautions
'Hal' means 'plow,' and 'Asana' translates to 'pose' in Sanskrit. Halasana pose' takes its name from the plow used by farmers throughout India to prepare the soil for sowing of seeds. In the series of asanas, Halasana is normally performed after Sarvangasana, a shoulder stand. Asanas like Halasana and Suryanamaskara boost the circulation of blood to your head, boosting intellectual power in addition to memory.
Benefits of Plow Pose (Halasana).
This pose gives a sensation of relaxation during leg aches. It makes the spinal cord strong & flexible. It stimulates the digestion system for concerns like constipation or bloating. It can be beneficial for managing diabetes as it normalizes the blood-glucose level.
Reinforces and also opens up the neck, shoulders, abs, and also back muscle mass.
It can calm the nerve system, decreases anxiety and fatigue.
It can tone the legs.
Boosts the thyroid gland; reinforces the body's immune system.
It helps women manage menopause symptoms.
Precautions of Plow Pose (Halasana).
Prevent practicing this pose if you have actually wounded your neck. Avoid it if you experience diarrhea and/or high blood pressure.
For those with a stiffer back, try another version of Halasana, known as Ardhaasana, where your legs are alongside the flooring as well as resting on a chair.
Females need to prevent practicing this pose during pregnancy. You should also skip it throughout the very first two days of menstruation.
This pose can cause pressure in a number of systems of your physiology. Get in touch with a doctor if you have had current persistent illness or back problems.
It's an excellent idea to have a yoga teacher assistance you when doing this pose for the first time. Support your head with some pillows to raise the shoulders in order to maintain the rear of the neck from flattening too much. For those with stiff backs, leave your legs in the air where comfortable. You can keep your knees curved as you bring your legs over your head towards the flooring.