What is Halasana (Plough/Plow Pose)
- Halasana is the Basic inverted supine forward bend Yoga pose
- In this asana, your body takes the shape of a plough or plow
- The word “Hala” means “plough” in sanskrit
- Practicing Halasana regularly helps to increase your self-confidence and energy.
- This asana helps to restore calm and clarity of mind after a long illness.
- This pose alleviates the effects of stress and strain by resting and relaxing your eyes and brain.
Benefits of Halasana
- Relieves fatigue and boosts energy levels
- Controls hypertension
- Rejuvenates all the abdominal organs
- Most helpful in easy digestion
- Prevents constipation and dyspepsia
- Improves the appetite
- Lengthens the spine, and improves its alignment
- Helps treat hernia and hemorrhoids, if practiced with legs separated
- Relieves pain or cramps in the fingers, hands, wrists, elbows, and shoulders, if practiced with arms and interlocked fingers extended toward the legs
- Reduces insomnia
- Relieves stress related headaches, migraines
- Relieves palpitations and breathlessness
- Improves the functioning of the thyroid and parathyroid glands
- This asana is especially beneficial for the good function of the female reproductive organs thereby reducing the menstrual problems
- Increases the metabolic rate
- Alleviates throat ailments, asthma, bronchitis, colds, and throat congestion
- This yoga pose strengthens the wrists, shoulders and the elbows and makes them more flexible and healthy
- Strengthens and tones the muscles of the calf and the thigh
- Strengthens the spinal nerves
- Improves the function of adrenal glands and the spleen
- This yoga asana is most helpful to get rid of Anxiety
- Improves the blood circulation of the spine
- Revitalizes the immune system
- Regulates the menopause
- This Yoga Pose prevents diabetes as it keeps a check on the insulin levels
- Relieves backaches and lumbago
- Helpful to Cure arthritis of the back and spine
- The best yoga asana for healthy function of the kidneys and pancreas
- Helpful in Better management of stress
- Get rids of the spasms of the muscles of the back
- Helps in weight loss, especially reduces the excess fat around the waist and the abdomen
- This pose is the best yoga for healthy internal organs as it improves the overall function of all the internal organs
- Strengthens all the muscles of the abdomen
Contraindications and Cautions
- Cervical spondylosis
- Avoid this pose during menstruation
- Breathing difficulties
- Beginners must start with sufficient support and make sure to decrease the height as the flexibility increases
- High blood pressure
- Do NOT do this Yoga Pose if you are experiencing shoulder or neck problems
- Physical and mental fatigue
- If you are prone to headaches, migraines, asthma, breathing difficulties, high blood pressure, physical and mental fatigue, or are overweight, practice Halasana with props and with your eyes closed.
- Avoid Halasana during menstrual cycles
Step by step instructions on how to do Halasana (Plow pose)
- Perform Salamba Sarvangasana
- Place two folded blankets, covered by a mat, on the floor.
- Lie down with your back, neck, and shoulders resting on the blankets.
- Keep your legs stretched out and tightened at the knees.
- Focus on your inner legs and stretch from your thighs to your heels.
- Place your arms by your sides, with your palms flat on the floor.
- Exhale, lift your buttocks off the floor, and bring your knees to your chest.
- Keep your arms straight and press your fingers firmly down on the floor.
- Push your shoulders back and broaden your chest.
- Raise your hips and buttocks toward the ceiling in a smooth, rolling action.
- Bring your knees close to your chin and raise your lower legs, until your shins are perpendicular to the floor.
- Tips for BEGINNERS Once you have raised your buttocks off the floor, ask a helper to hold your ankles and push your legs toward your head.
The Sequence of Steps
- Exhaling, raise both the legs upwards and continue taking them back beyond the head, in a semicircular arc, to touch the floor. The above movement should be smooth and non-jerky; the body supported by the hands; palms are facing down–pressing on the floor.
- Complete the above step in 3 seconds, while exhaling.
- Maintain this position for 6 seconds, with the breath suspended (final position).
- Return to starting position: Inhaling, in 3 seconds, lift the legs up and then carefully lower the back. Gently bring the legs back to starting position.
What Latest Research says about the benefits of Halasana
A study conducted in rural residential school children proved that Halasana improved physical fitness status in children and enhanced the micronutrient absorption (even when no external micronutrient supplements were provided to these children).
Variations of Halasana
- There are many variations of this pose, some of which have a reputation for being more risky than others.
- For example, consider the variation of extending the arms overhead and clasping the toes.
- As in karnapidasana and nirlamba sarvangasana, this upwardly rotates the scapulae and makes the adduction of the scapulae difficult to maintain—the rhomboids and trapezius then lengthen, and weight falls into the upper spine.
- This variation can overstretch the thoracic and cervical spine, as there is potentially damaging pressure from the pushing action of the feet and, if the hamstrings and gluteals are tight, from the limited hip flexion forcing greater spinal flexion.
- Because this pose can produce very intense flexion for the spine, especially the cervical region, it’s more important to maintain the integrity of the scapulae and cervical and thoracic spine than to get the legs to the floor—support the legs, if necessary, to protect the neck.