Halasana – Complete plough posture – Benefits, Steps and precautions
What is Halasana and what are its benefits?
Halasana strengthens our back muscles and gives flexibility. It cures indigestion and constipation as well as reduces stress. It stimulates the abdominal organs and cure abdominal problems. People suffering from diabetes should do this regularly. It helps to make spinal cord strong and flexible, strengthens the abdominal muscles, reduces stress, and cures the symptoms of menopause.
How to Perform:
step 1:Perform Sarvangasana. From Sarvangasana final position continue following steps to get into Halasana.
step 2:Slowly bend from your hip while simultaneously exhaling, bringing your legs backwards over your head, and slowly lower your toes to the floor behind your head.
step 3:Keep your legs fully extended.
step 4:Keeping your toes on the floor, lift the top of your thighs and tailbone upwards towards the ceiling so that your torso from the shoulders to the hip is vertical.
step 5:Your chin should be drawn into your sternum.
step 6:Release your hands from your back and stretch the arms out so that they are flat on the floor opposite the legs.
step 7:You can also continue using your hands to support your back till you are confident about maintaining your balance.
step 8:Hold this pose for between 1 to 5 minutes.
step 9:To exit this pose, while exhaling, bring your hands onto your back and lift your legs back into the Sarvangasana pose.
step 10:Then bring your legs and torso slowly downwards.
Avoid jerky movements lest you injure your spine.
The movements should be slow and gradual.
If you suffer from and liver or spleen disorders, asthma or hypertension, then attempt this pose only under supervision of an experienced teacher.
Pregnant women who are experienced in this pose can continue to do so late into their pregnancy. Do not attempt this pose if you have not done it before.
Avoid this pose altogether if you have Diarrhea, Menstruation, Neck injury.