How to do Halasana (Plough Pose)

Plough is a popular farming tool to prepare the soil for agricultural purposes, in the same way, halasana also prepares the body and mind for yogic purposes.

Steps to do Halasana

Lie on your back with your legs straight and arms beside you, and palms facing downwards. Inhale and slowly raise your legs vertically at a 90 degree angle, off the floor, by using your abdominal muscles only and pressing the palms against the floor. Do this very slowly and gently. Make sure that your back is perpendicular to the floor. In the process, you may feel a pull in your neck, do not strain your neck or push it into the ground. Breath normally and support your hips with your hands, as in sarvangasana, to further bend the legs over your head. This may seem very difficult initially, but regular practice will make you comfortable.

halasana-plough poseImage Credit: halasana-energyenhancement.org

In the final pose, your toes should touch the ground comfortably, hold this pose for 2-3 minutes or for a comfortable period of time.. To release the pose, bring your legs down while exhaling and without jerking your body.

Halasana is generally performed immediately after the sarvangasana (shoulder stand pose).

Variation 1:

Walk the feet away from the head until the body is completely rolled with a tight chin lock.

Variation 2:

Walk the feet towards the head until the back is fully tensed. Keep the legs straight and try to grasp the feet with the fingers.
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Benefits

  1. Back muscles and spinal joints are fully stretched, spine becomes more elastic.
  2. It helps to enforce the plenty of blood supply in the neck region.
  3. Contributes to the health of the thyroid glands.

Caution

  1. Your back muscles should be flexible enough before doing this asana.
  2. Do not do it in case of diarrhea, high blood pressure, and spinal disorders.
  3. It should not be performed during menstrual cycle.

[highlight]It is advisable to perform any asana in the supervision of a qualified yoga instructor.[/highlight]
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