Asana name: Plough Pose
Sanskrit name: Halasana
Meaning: Plough Pose
General Benefits:
Improves the tone and strength of back muscles as the back is folded, as well as the leg muscles and abdominal muscles. It also removes the rigidity of the back muscles. Improves the working of the spinal nerves, putting pressure on the nerves in the neck region which are predominantly sympathetic. Improves the function of the thyroid, parathyroid and pituitary glands. All of the other endocrine glands are regulated by these main glands and so the overall function of the endocrine system is improved. This results in the improved functioning of all the systems of the body. Gives a complete stretch to the spine which increases its elasticity and overall functioning. Activates digestion and helps with constipation, improves the efficiency of all the abdominal organs such as the spleen, pancreas, liver and kidneys. The breathing movements of the diaphragm help to massage the abdominal organs. Activates the thyroid gland and thymus gland, stimulating metabolism and immunity. Can induce states of pratyahara (sense withdrawal).
Benefits for Women:
Beneficial for pelvic region.
Therapeutic Applications:
Asthma. Cough and cold. Constipation. Menstrual disorders
Taking the Position:
In supine position exhale and while inhaling slowly raise your legs to a 90 degree angle from the ground. While exhaling raise the hips and abdomen, bringing the legs over the head, keeping them suspended above the ground. After exhaling fully, lower the legs to rest the toes on the floor keeping the legs straight. Point the toes and breathe normally.
Releasing the Positions:
Exhale, and while inhaling lift the toes off the ground keeping the legs straight. Slowly and with controlled movement, lower the back vertebrea by vertebrea to the ground bringing the legs to a 90 degree angle from the floor. Inhale, and while exhaling, slowly lower the legs to the ground coming into supine position. Relax the body and breath deeply
Anatomical Focus:
The back side of the body is stretched and the front side of the body is compressed.
Anatomical Awareness:
On perineum, throat and abdomen.
Do's:
Keep the legs straight in knees with toes vertical on the ground over your head. Legs are in one straight line. As far as possible, the back remains straight and vertical. Arms straight with palms on the ground. Shoulders resting on the ground. The chin resting against the chest.
Don'ts:
Bend the knees. Move the neck or overstrain it in chin lock position. Move into this asana fast as a lot of stress is put onto the spine.
Precautions & Contraindications:
Should be avoided during pregnancy and menstruation, high blood pressure and brain diseases. Should be avoided if suffering from an enlarged thyroid, spleen or liver as well as cervical spondylitis, slipped disc, headache and weak blood vessels in the eyes.
Variations & Tips:
Should be avoided during pregnancy and menstruation, high blood pressure and brain diseases. Should be avoided if suffering from an enlarged thyroid, spleen or liver as well as cervical spondylitis, slipped disc, headache and weak blood vessels in the eyes.
Preparatory Poses:
Sarvangasana. Viparit Karni. Ashwini Mudra.
Follow-up Poses:
Vistrut Pada Halasana. Karnapeedanasana. Matsyasana - to counterbalance the Jalandhar Bandha. Chakrasana
Position:
Supine.
Sanskrit name: Halasana
Meaning: Plough Pose
General Benefits:
Improves the tone and strength of back muscles as the back is folded, as well as the leg muscles and abdominal muscles. It also removes the rigidity of the back muscles. Improves the working of the spinal nerves, putting pressure on the nerves in the neck region which are predominantly sympathetic. Improves the function of the thyroid, parathyroid and pituitary glands. All of the other endocrine glands are regulated by these main glands and so the overall function of the endocrine system is improved. This results in the improved functioning of all the systems of the body. Gives a complete stretch to the spine which increases its elasticity and overall functioning. Activates digestion and helps with constipation, improves the efficiency of all the abdominal organs such as the spleen, pancreas, liver and kidneys. The breathing movements of the diaphragm help to massage the abdominal organs. Activates the thyroid gland and thymus gland, stimulating metabolism and immunity. Can induce states of pratyahara (sense withdrawal).
Benefits for Women:
Beneficial for pelvic region.
Therapeutic Applications:
Asthma. Cough and cold. Constipation. Menstrual disorders
Taking the Position:
In supine position exhale and while inhaling slowly raise your legs to a 90 degree angle from the ground. While exhaling raise the hips and abdomen, bringing the legs over the head, keeping them suspended above the ground. After exhaling fully, lower the legs to rest the toes on the floor keeping the legs straight. Point the toes and breathe normally.
Releasing the Positions:
Exhale, and while inhaling lift the toes off the ground keeping the legs straight. Slowly and with controlled movement, lower the back vertebrea by vertebrea to the ground bringing the legs to a 90 degree angle from the floor. Inhale, and while exhaling, slowly lower the legs to the ground coming into supine position. Relax the body and breath deeply
Anatomical Focus:
The back side of the body is stretched and the front side of the body is compressed.
Anatomical Awareness:
On perineum, throat and abdomen.
Do's:
Keep the legs straight in knees with toes vertical on the ground over your head. Legs are in one straight line. As far as possible, the back remains straight and vertical. Arms straight with palms on the ground. Shoulders resting on the ground. The chin resting against the chest.
Don'ts:
Bend the knees. Move the neck or overstrain it in chin lock position. Move into this asana fast as a lot of stress is put onto the spine.
Precautions & Contraindications:
Should be avoided during pregnancy and menstruation, high blood pressure and brain diseases. Should be avoided if suffering from an enlarged thyroid, spleen or liver as well as cervical spondylitis, slipped disc, headache and weak blood vessels in the eyes.
Variations & Tips:
Should be avoided during pregnancy and menstruation, high blood pressure and brain diseases. Should be avoided if suffering from an enlarged thyroid, spleen or liver as well as cervical spondylitis, slipped disc, headache and weak blood vessels in the eyes.
Preparatory Poses:
Sarvangasana. Viparit Karni. Ashwini Mudra.
Follow-up Poses:
Vistrut Pada Halasana. Karnapeedanasana. Matsyasana - to counterbalance the Jalandhar Bandha. Chakrasana
Position:
Supine.
