Yoga: Plow pose (Halasana)

Plow pose (Halasana)

• Lie on your back with your arms beside you, palms downwards.
• As you inhale, use your abdominal muscles to lift your feet off the floor, raising your legs vertically at a 90 degree angle.
• Continue to breathe normally and supporting your hips and back with your hands, lift them off the ground.
• 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.

• Tip: Do this slowly and gently. Ensure that you do not strain your neck or push it into the ground.

• Hold this pose and let your body relax more and more with each steady breath.
• After about a minute (a few seconds for beginners) of resting in this pose, you may gently bring your legs down on exhalation.

• Tip: Avoid jerking your body, while bringing the legs down.

• Plow Pose (Halasana) usually follows Shoulder Stand (Sarvangasana) in Padma Sadhana sequence, and could also be followed by Cobra Pose (Bhujangasana) and gently rocking the body in Wind-Relieving Pose (Pavanamuktasana).

Benefits

• Strengthens and opens up the neck, shoulders, abs and back muscles.
• Calms the nervous system, reduces stress and fatigue.
• Tones the legs.
• Stimulates the thyroid gland, strengthens the immune system.
• Helps women during menopause.

Contraindications

• 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.

Reference: http://www.artofliving.org/in-en/plough-pose