Halasana (Sanskrit: हलासन; IAST: halāsana) or Plough pose[1] is an inverted asana in hatha yoga and modern yoga as exercise. Its variations include Karnapidasana with the knees by the ears, and Supta Konasana with the feet wide apart.
The pose is entered from Sarvangasana (shoulderstand), lowering the back slightly for balance, and moving the arms and legs over the head until the outstretched toes touch the ground and the fingertips, in a preparatory variant of the pose. The arms may then be moved to support the back into a more vertical position, giving a second variant pose. Finally, the arms may be stretched out on the ground away from the feet, giving the final pose in the shape of a traditional plough
The Halasana pose gets its name from the plow, a popular farming tool used in Indian and other cultures for preparing the land for planting. The shape of the yogi when in shape resembles the plow used in farming in ancient India and beyond. This pose is practiced in Hatha yoga.
The name Halasana comes from two Sanskrit words Hala meaning plow and asana meaning posture. It is pronounced as As-hah-LAHS-anna.
Halasana Step by Step
Step 1: Start by lying flat on the floor, belly up with your hands on the sides palms facing downwards.
Step 2: Inhale as you lift your legs off the ground using your abdominal muscles. Lift the legs to a 90-degree angle.
Step 3: using your hands for support, lift your hips off the floor and continue to lower your feet back as low as possible. For some, it might be hard to reach the final position of the pose at once. Lower your legs until the feet touch the ground over and beyond your head.
Step 4: Your back should now be perpendicular to the ground. You can use your hands to support your back into position while raising the legs. Release your hands from the back and now stretch them straight out on the floor behind you and clasp them together. Use them for support to ensure you are able to reach the maximum position of the pose.
Step 5: hold the pose for the set time and then release by slowly bring the feet forward as you lower your back to position.
Modifications
The pose can be performed without having to go all the way taking the toes to the ground. You can decide to up to where your back is comfortable and also your neck. You may also get support from a wall. Lie on your back close to a wall. Lift your feet off the ground and place them on the wall for support. Now move them as farther back as possible while still maintaining using your hands to prop your back.
Preparatory Poses
Salamba Sarvangasana, Setu bandha Sarvangasana
Follow Up Poses
Ardho Mukha Svanasana, Paschimottanasana
Benefits
-
Stretches the vertebral column
-
Stretches and strengthens the shoulders
-
Strengthens the back
-
Stretches the spine, hips, and legs
-
Strengthens the abdomen, thighs, hamstrings, and neck
Bandhas
Jalandhar Bandha
Drishti
To your navel, tip of the nose
Variations
For the advanced yogis, you can make the pose even more difficult. While at maximum position, move your feet to the left as far as you comfortably can. Ensure your back stays straight and your hips are neutral. You can also do the half plow pose. This is done next to the wall. Leave your feet touching the wall. They should be parallel to the floor.
If you are advanced, you might as well decide to do the wheel pose flow (Chakrasana flow). You will attain the maximum position of the pose, then bring your hands to the side of your head and using them for support lift your head out. Go into a press-up position lower your body than do the cobra pose.
Traditions
In the Ramayana, king Janaka uncovers a very beautiful girl as he is plowing the earth in a sacrificial ground. She adopts her and names her Sita. Sita becomes the wife of Rama. This story shows you just how powerful the plow pose can be. There is power in plowing that you can uncover from doing this pose.
Pose Type
Inverted pose, Backbend
Beginner Tips
-
Do not be tempted to turn the neck when you are in position. This can cause pain to the neck.
-
Use the tops of your shoulders to support your back to ensure that you do not overstretch the neck.
-
You can do the pose on flat ground or on folded mattresses or thick yoga mats for support.
इस आसन में शरीर का आकार हल जैसा बनता है। इससे इसे हलासन कहते हैं। हलासन हमारे शरीर को लचीला बनाने के लिए महत्वपूर्ण है। इससे हमारी रीढ़ सदा जवान बनी रहती है।
इस आसन में आकृति हल के समान बनती है इसलिए इसे हलासन कहते हैं।
हलासन करने में विधि :
- सर्वप्रथम सीधे पीठ के बल लेट जाइए हाथों को शरीर के बराबर ज़मीन से सटा कर रखिए।
- पैरों व पंजो को मिला लीजिए ।
- अब धीरे धीरे दोनो पैरों को ६० डिग्री -९० डिग्री पर उठाते हुए सिर के पीछे फर्श पर लगा दीजिए।
- पैरों को बिल्कुल सीधा रखिएगा ।
- हाथों ज़मीन पर ही सीधा रखेंगे।
- ठोडी को सीने से सटा लीजिए।
- कुछ देर इसी स्थिति में रुकिये ।
- साँस सामान्य बनाए रखिएगा।
- अब धीरे से पैरो को घुटनो से सीधा रखते हुए वापिस लाइए।
- शवासन में आराम।
हलासन करने की साबधानियाँ :
- कमर दर्द व स्लिप डिस्क के रोगी न करें।
हलासन करने के लाभ-
- मेरूदंड लचीली होती है।
- दमा, कफ एवं रक्त सम्बन्धी रोगों के लिए बहुत ही लाभकारी है।
- मोटापे को दूर करता है ।
- तंत्रिका तंत्र एवं लीवर में बहुत ही लाभकारी है.।
- प्रतिदिन करने से कभी क़ब्ज़ नही होता। पेट पर चर्बी ख़त्म कर देता है।
- मानसिक क्षमता को बढ़ाने के लिए बहुत ही उत्तम है.।
- स्त्री रोगों में लाभकारी ।
- थायरायड तथा पैराथायरायड ग्रंथियों को सक्रिय रखता है ।
Aasan
- Plow Pose
Halasana - The Plough Pose
Improves blood circulation. Health problems related to indigestion and constipation are relieved. Muscles in the shoulders and cervical region are strengthened.
How to do Halasana?
- Lie down flat on your back. Keep your legs close together and your chin tucked in.
- Breathe deeply. Inhale. Lift your legs upwards till your feet point directly up - that is, till your legs are perpendicular to your torso.
- Tuck your hands underneath yourself with your palms facing up. With your hands under your buttocks, prepare to raise your torso.
- Lift your torso gradually till you are resting on your shoulders.
- Your arms must now be bent at the elbow. Bring your hands to your back to support yourself. Your legs should be over your head.
- Slowly straighten your back.
- Keep your knees firm but relax your calf muscles now. Maintain the posture. You are now in the Sarvangasana posture.
- From here, lower your legs forward so that your feet touch the floor over your head. Now, bring your arms down flat on the floor. Breathe evenly and maintain this posture for about 30 seconds.
Tags
- Log in to post comments
- 1273 views
Comments
Plow Pose
Pooja Thu, 17/Jun/2021 - 12:32
Plow Pose