Halasana (Plough Posture)
Hala means plough. In the final position of the posture, the body looks like a plough.
Sthiti: Lie down in the supine position keeping the legs together and stretch the hands straight above the head region, i.e., from toes to head, the entire body in a straight line.
1. Raise both the legs together up to 45 degrees from the ground.
2. Further, raise the legs up to 90 degrees and place the hands by the side of the body.
3. Raise the further the buttocks and the trunk taking the support of the arms and the elbows by firmly placing the elbows on the ground and support the back with both the palms. Keep the legs parallel to the ground.
4. Bend further and touch the toes on the floor above the head. Stretch the ankles.
5. Return to position NO.3
6. Return to Position No.2
7. Return to Position No.1
8. Return to Sthiti.
Benefits:
The back muscles, vertebrae, and lumbar nerves are stretched and kept healthy. Flexes and stretches abdominal muscles. Neck region receives plenty of blood supply to chest increases. Helps to maintain healthy Thyroid. An elasticity of spine increases.
Good for dyspepsia, constipation due to weak abdominal muscles.
Activates, warms up, lightens the psycho-physiological system.
Caution: Jerks at all stages should be avoided. All the limitations of Paschimatanasana apply to this also.
Subtle points:
Mode of Bending:
Keep the knees straight in the final position.
Mode of breathing:
Breathe out whenever you bend downwards and inhale while raising up. Regular breathing in the final position.
Halasana is a basic yoga asana. It has various health benefits. Many diseases can be cured by this posture naturally. Halasana is one of the best positions for making the spine flexible. It is the most efficient stretch the spine as no other exercise can. Opening up the spinal discs and stretching most of the spinal muscles and ligaments. This is the main reason this posture very beneficial if you suffer from back or neck stiffness or arthritis in these areas.
Halasana benefits the thyroid gland, liver and spleen.stretches and pulls the vertebrae. Halasana is best for the persons who suffer from stiffness, obesity, muscular rheumatism, enlarged liver and spleen, constipation, indigestion, and arthritis.