Halasana is an inverted yoga pose beneficial for back and leg health. The plow pose reduces back pain and can help you fall asleep. As part of the first sequence of Ashtanga Vinyasa Yoga , Halasana is entered from Salamba Sarvangasana. In this article, we will consider entering from a lying position.
Execution Technique
Step 1:
Lie on your back on the floor. Straighten your spine, pull your shoulder blades together and down. Remove the lumbar lordosis.
Step 2:
Inhale and raise both legs above the body at a 90-degree angle. Keep your legs straight, actively stretch your heels towards the ceiling. Check that your shoulders are pulled away from your neck, continue to pull your shoulder blades together.
Step 3:
With the next inhalation, lift your pelvis and bring your legs behind your head. If necessary, hold your pelvis/lower back with your hands for balance. Exhale and bring your legs further behind your head, performing a fold in your hip joints.
Slowly lower your toes to the floor behind your head. If possible, keep your torso perpendicular to the floor, your legs should be fully extended.
Step 4:
Holding your toes on the floor, lift your hips and tailbone towards the ceiling. Imagine that the body is suspended from the hip joints. Your throat should be soft, your gaze directed to your navel.
Step 5:
You can continue to press your hands to your lower back, pushing your back towards the ceiling. Or remove your hands from your back and extend them behind you on the floor, palms down, opposite your legs. Do a couple of breathing cycles. Clasp your hands into a lock and press hard on the entire surface of your hands, using them like a lever when lifting your hips towards the ceiling.
Step 6:
Stay in the pose for 1 to 3 minutes. Halasana is usually practiced after Salamba Sarvangasana for 1 to 5 minutes.
Exiting the Pose
Inhale and return your hands to your lower back. As you exhale, begin to lower your legs, keeping them close to your body; unfold your spine on the mat, lowering your legs to their original position.
Asana Adjustment / Control Points
- actively pull your shoulder blades together and pull them towards your lower back, take your shoulders away from your ears to free the lower cervical vertebrae and upper thoracic vertebrae;
- the task is to keep the entire weight of the body on the shoulders, not on the neck;
- the chin is slightly pulled towards the neck, the head is relaxed;
- to stretch the spine more, move your legs away from your head and do not bend your knees.
Benefits
- calms the mind;
- reduces stress and fatigue;
- stimulates the abdominal organs and thyroid gland;
- stretches the shoulders and spine;
- has a beneficial effect on infertility, insomnia, sinusitis;
- cures osteochondrosis;
- helps eliminate fat deposits in the hips and abdomen.
Contraindications
- diarrhea;
- menstruation;
- neck and back injuries;
- asthma and high blood pressure;
- pregnancy, starting from the 2nd trimester.
Preparatory Yoga Exercises
Advanced Practice
Entering the asana, strongly pull your shoulder blades together and rise to the tops of your shoulders. Press hard on your shoulders, while lifting your pelvis and torso and further moving your legs behind your head, and your hands in the opposite direction.
Variations
- Simplified Halasana At first, do not strive to fully place your legs behind your head: raise your legs up and try to bring them behind your head not completely, thus making a roll back and forth. Repeat the movement several times until you feel that you are ready to perform the asana completely. You can also perform the asana against the wall, bringing your legs behind your head and placing them on the wall at a height that is comfortable for you at the moment. When exiting the asana, to avoid injury or pinching in the neck, bend your knees.
- Complicated version Entering the asana, bring your hands behind your head, palms up. Move your feet onto your palms so that the arch of your foot is on your palm. Pull your heels further behind your head, holding them with your palms. In this variation, the spine is rounded and the back of the thighs and lower back are stretched. Karnapidasana (ear between knees pose). This asana is performed only if you have mastered Halasana! Karnapidasana perfectly works out the cervical-collar zone, stretches the shoulders and the entire spine. To perform the asana, follow these steps: enter Halasana, following the steps described above in the instructions; exhale and bring your pelvis a little further behind your head and bend your knees. The arms remain in their previous position - extended away from the body, palms clasped together. with each exhale, try to bring your knees closer to your ears so that your head is between your legs. Don’t rush. place your shins on the floor - your head is between your knees, and your feet are brought together. If you feel any discomfort in your neck, stop moving your legs towards your head. Breathe evenly, your gaze is directed to the middle of your chest. hold the asana for several breathing cycles, then carefully straighten your knees and exit the asana, as indicated in the main instructions.
Marina
Hello, Tatiana! In your case, we recommend at least stopping the practice of this pose, as well as other poses that affect the neck and spine. The reasons for your condition may lie in simple unpreparedness (in terms of overall physical condition and lack of proper warm-up before performing this asana), as well as in the presence of health problems. For example, with cervical osteochondrosis, blood flow in the arteries may be slowed, which could cause nausea, dizziness, and numbness in the limbs. We strongly recommend that you consult the appropriate specialists for medical help and investigate the condition that has arisen. Stay healthy!
Tatiana
During the execution of this asana, my legs went numb and I felt a strong tension in the muscles of my back around the shoulder blades; after exiting, there was weakness in my arms and legs, and my consciousness was a bit cloudy. What could be the reason for such a condition?
Ulyana
When performing this pose, there is a burning sensation in the throat, and it is hard to breathe; is this normal? Marina 03.03.2020 at 10:01 The causes of a burning sensation in the throat can be quite varied—from a simple inflammation due to a cold to endocrine disorders. Carefully monitor your condition: if the burning sensation persists, it is better to avoid performing the pose and it is advisable to consult a doctor. If you are practicing under the guidance of an instructor, immediately report any such discomfort. Regarding breathing: in the plow pose, there may be difficulty breathing, and there can be several reasons for this: you may be breathing incorrectly (it is important to practice breathing with a closed mouth "ujjayi" throughout the practice—read more on our website); the pose may not be properly aligned and the entry into it may be incorrect (if you are straining your neck, you may be blocking your throat, not pulling your shoulders down from your ears); you may have entered the pose without proper warm-up and sequence of poses; lack of practice + significant excess weight. Stay healthy!
Marina
The causes of a burning sensation in the throat can be quite varied—from a simple inflammation due to a cold to endocrine disorders. Carefully monitor your condition: if the burning sensation persists, it is better to avoid performing the pose and it is advisable to consult a doctor. If you are practicing under the guidance of an instructor, immediately report any such discomfort. Regarding breathing: in the plow pose, there may be difficulty breathing, and there can be several reasons for this: you may be breathing incorrectly (it is important to practice breathing with a closed mouth "ujjayi" throughout the practice—read more on our website); the pose may not be properly aligned and the entry into it may be incorrect (if you are straining your neck, you may be blocking your throat, not pulling your shoulders down from your ears); you may have entered the pose without proper warm-up and sequence of poses; lack of practice + significant excess weight. Stay healthy!
Tanya
Good day! Can my condition worsen during execution if I have cervical osteochondrosis, and then improve after practicing for a long time? Thank you!
imom
The "Plow" pose is quite simple but multifunctional. It involves a whole bunch of muscles. Internal organs are also actively involved. Overall, this pose has a beneficial effect on the stomach and kidney function. The main thing is to do everything at a moderate pace without jerks. Good well-being and mood are guaranteed!
Alina
I really love taking this pose. The Plow pose stretches the pelvic muscles, which is very beneficial for women's health, improves water exchange in the kidneys and intestinal function, and helps bring weight into shape. I always perform this pose when I feel discomfort in my abdomen.