Halasana is an inverted yoga posture thus recommended to be practiced by intermediate yoga practitioners. The name Halasana is derived from two Sanskrit words. ‘Hal’ meaning ‘Plow’ and ‘asana’ meaning ‘posture’. Hal is a farming tool used in Indian agriculture. The shape of the body in Halasana resembles that of a Plow and hence the name.
Practicing Halasana gives you several health benefits. It rejuvenates abdominal muscles, stimulates the female reproductive organs and increases the suppleness of the spine. Let’s know the steps to practice Halasana, along with precautions and benefits.
Halasana (Plow Pose) Steps
- Lie flat on the floor keeping the arms by the side of the body. Palms facing downward and legs together. Relax the body taking a few deep and slow breaths.
- Using the strength of your abdominal muscles, slowly lift the legs off the ground until they are perpendicular to the floor. Keep the legs straight and together.
- Gently press your arms against the floor and raise your buttocks. Continue to roll the spine till your big toes reach the ground over your head. Don’t force your feet to touch the ground. Keep the legs straight.
- Try to keep the spine as straight as possible. Ideally, the spine is perpendicular to the floor in the final position. A beginner can take the support of arms by placing the hands behind the ribcage to support the back.
- Bring your arms closer and interlock the fingers of both of your hands. If this feels tough, simply keep the arms closer and join the thumps.
- In the final position, the chin is tucked in the center of collar bones. However, it takes time to achieve this position. Don’t force yourself into it as that may strain the muscles of your neck.
- Stretch the legs and arms in the opposite direction. Hold the pose for around 15 seconds to a minute depending on how long you feel comfortable. Take slow and deep breaths.
- To release the pose, gently lower the spine and bring the legs in vertical position. Slowly lower the legs to the ground. Relax the whole body.
Practice once; it cab be practiced for 3-5 minutes but or beginners only a few seconds are good.
Practice Tips
- Move the body slowly and gently while following the steps.
- It is beneficial to practice Halasana right after Sarvangasana (Shoulder Stand).
- Plow Pose can also be practiced as a preparatory pose for Paschimottanasana (Seated Forward Bend).
- Follow Halasana by Ustrasana (Camel Pose), Matsyasana (Fish Pose) or Supta Vajrasana (Sleeping Thunderbolt Pose).
Halasana (Plow Pose) Precautions
- Avoid practicing Halasana in case you suffer from any of this condition: Slipped disc, severe pain or injury in back or neck, hernia, sciatica, enlarged thyroid, spleen or liver, cervical problems, heart conditions or frequent headaches.
- Halasana must not be practiced during pregnancy and while menstruation.
Halasana (Plow Pose) Benefits
- Modulates the functioning of all internal organs therefore keeps them healthy.
- Aids digestions, alleviate constipation and dyspepsia.
- Invigorate immune system.
- Rejuvenate adrenal glands and spleen.
- Improves the functioning of pancreas, liver and kidney.
- Beneficial for the organs of the female reproductive system.
- Regulates the production of insulin thus prevents diabetes.
- Enhances blood circulation in the spinal column and tones spinal nerves.
- Increase metabolic rate by regulating the functioning of thyroid gland.
- Makes abdominal muscles stronger and reduces spasms in back muscles.
- Improves the flexibility of shoulders, elbows and wrists.
Stay healthy stay strong and get the best out of life.
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