September 21, 2013 Comments Off on HALASANA
HALASANA – The Plough – All Levels
Continuation of the forward bend movement in Shoulder stand/Sarvangasana,
Caution: If you have slipped disc or other painful neck condition, seek advice
Begin either from a lying down position on back, or taking legs over the head
from the shoulder stand.
From mat: Raise legs and hips in 2 stages. Inhale and raise legs together to 90
degree angle. On next inhalation lift hips and support lower back with hands.
With control bring the legs over the head and point the feet to the floor.
Tip: Keep legs straight and back supported with hands.
If feet not on floor yet: Keep supporting lower back with hands. Breathe through
the nose. Practice abdominal breathing. Hold the position 5 breaths and roll
If feet on floor, Extend arms flat on the floor behind back to increase
flexibility of shoulder girdle. Keep arms close to each other as possible. Now
interlock fingers and press palms against each other.
Variation: Take arms next to ears and try to touch toes. Move very smoothly.
Tip: Keep knees straight and legs together with toes pointed to head. Keep spine
straight and focus on slow abdominal breathing. Think of the stretch as
extending from fingers to neck and over back to feet in the plough shape. Hold
up to 1 minute or half the time of shoulderstand.
Coming out of pose: Release hands, arms are flat on floor palms down to brake
the descent. Raise the legs till parallel to floor. Then slowly roll the spine
down to the floor.
Relax in corpse pose at least 8 breaths.
Keeps spine youthful, strong and elastic.
Stretches entire back of body.
Helps flexibility of shoulder joints.
Increases blood supply of spinal nerves.
Mental Benefit: Soothes stressed nerves and tired brain. Helps better coping
with any claustrophobia.
Those who practice Halasana can never become lazy. – Swami Sivananda
The self-effort of today becomes the destiny of tomorrow. Self-effort and
destiny are one and the same. – Swami Sivananda