Plow Pose (Halasana)
Sanskrit word “Hala” means ‘plough’. In this posture the practitioner’s body resembles to an Indian plough, therefore this asana is also known as the plow pose.
Benefits of the Plow Pose (Halasana):
Halasana stretches and provides greater leg flexibility to the calves and thighs.
Since the abdominal area is contracted it also helps to relieve gas and stimulates a sluggish digestive system. Upper and lower back pain or discomfort is relieved due to the forward stretching of the spine.
It is highly recommended that this posture be accompanied by the sarvangasana for added benefits.
A few repetitions of the hala-asana will quickly restore flexibility to the spine as well as promote alertness.
How to perform the Plow Pose (Halasana)
- Lie flat on the back.
- Breathe-in through the nostrils. Place palms facing down on the floor. Keep hips on the floor, bend the knees and bring them up toward the stomach while exhaling.
- Breathe-in, then while breathing-out, raise the legs straight up perpendicular to the floor keeping hips on the floor.
- Breathe-out and continue raising the legs over head, bending your body at waist, lifting back and hips until the toes touch the floor directly in back of the head.
- Keeping your knees straight. Breathe slowly through the nostrils and hold the posture for several minutes. If you cannot touch the floor with your toes hold them as close to the floor as possible and continue to exert effort to lower them.
- Reverse the steps to return to the shavasana.
Durations/Repetitions of the Plow Pose (Halasana)
The halasana should not be performed by woman who are menstruating, as is the case with all inverted postures (where the legs are raise over the head). No other restrictions apply.
Difficulty Level and Advancement of the Plow Pose (Halasana)
Halasana is a difficulty level 5 asana recommended for intermediate yoga practitioner.