Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical team.

  Halasana

  Halasana is an inverted asana in hatha yoga and modern yoga. The name Halasana is derived from Sanskrit “ hala” meaning plough and   “asana” means posture. It is a full-body stretch that positions your body upside down with your feet over your head.

Health benefits

·       Helps to stretch your back and reduces backache.

·       Relieves stress.

·       Strengthen your shoulder and back muscles.

·       Improves digestion.

·       Improves blood circulation.

·       Stretches the hamstrings and glutes.

·       Activates the parasympathetic nervous system, helping the proper function of body such as digestion, elimination etc.

How to do Halasana (Plow Pose): Steps

1.    Lie on your back with your arms alongside and palms facing downwards.

2.    As you inhale, use your abdominal muscles to lift your feet off the floor, raising your legs vertically at a 90-degree angle.

3.    Continue to breathe normally and supporting your hips and back with your hands, lift them off the ground.

4.    Allow your legs to sweep in a 180-degree angle over your head till your toes touch the floor. Release your hands and place your arms on the floor, palms facing down and hands clasped.

In the beginning it would seem to be difficult. However, constant practice may give you the flexibility to do this yoga completely.

5.    Hold this pose and let your body relax more and more with each steady breath.

6.    After about a seconds exhale slowly and unclasp your hands, press your arms and hands into the mat, and slowly roll down one vertebrae at a time.

Bring back your legs back to the previous position and lie down as in shavasana breathing calmly.

Cautions

 While practicing halasana keep your neck in line with your spine and look upward. Do not move your neck to sides while your feet are overhead.

Allow to rest your weight on your upper shoulders, not your neck and head when your feet are overhead while doing halasana.

Breath holding time in halasana while your feet are overhead:

Beginners: 15–60 seconds

Intermediate: 30–90 seconds

Advanced: 90 seconds–3 minutes

Contraindications

You should NOT practice halasana if you have/are in:

·       High blood pressure or hypertension

·       Stroke

·       Neck injury

·       Severe chronic diseases

·       Spinal diseases /injury

·       Diarrhoea

·       During menstruation

References

1.    https://www.artofliving.org/in-en/yoga/yoga-poses/plough-pose

2.    https://www.yogajournal.com/poses/plow-pose/