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Overview
Halasana, or Plow, is an inversion that you can do alone, or in a sequence
that involves Sarvangasana, Shoulder Stand and/or Karnapidasana, Spider
pose. Some people find the pose to be claustrophobic because your head is
confined under your legs and close to your chest. This is most likely
because the pose is unfamiliar. Like other asanas, let yourself become
comfortable through deep breathing and letting your mind and body relax
into the pose.
Preparation and Pose Tips
Lie on your back. Your hands by your side with palms flat on the floor,
fingers pointing away from the body. Now, on an inhale, slowly lift your
legs up toward the ceiling. Continue to swing them over your head. If you
are able let your feet go back to the point where you toes rest on the
floor. You chin is tucked into your chest. You rest on your shoulder
blades (not putting pressure on your neck). See photo Halasana final. As
with Sarvangasana, never turn your head once you are in this pose because
you can injure your neck! Roll out of this asana or move up into
Sarvangasana, Shoulder Stand. Hold for three to five breaths.
You can also come into Halasana from shoulder stand. Hinge at your hips
and bring your feet to the floor. Feet come over the head as far as
comfortable. Separate feet if more comfortable. If your feet are on floor,
bring your hands back, interlace your fingers and draw hands towards the
floor. Don’t turn your head. To come out, engage the abdomen muscles, bend
your knees slightly as you slowly roll out.
Benefits
This is one of the best asanas for helping bring elasticity to your spine,
neck and upper back. The nerves and the muscles of the back are toned
simultaneously. Your appetite can improve and it can help with
constipation.
Advanced or Partner
One advanced option is to first get into the pose. Then spread your legs
apart. Reach back with your arms and take hold of your big toes with your
thumb and first finger.
Chakra
Halasana is a seventh chakra pose.
Precautions
High blood pressure, neck issues, pregnancy. We suggest you don’t this
pose initially without some initial guidance from a qualified instructor.
Timing
Hold for as long as the pose is comfortable, usually ten breaths.
Recovery and Counterpose
To recover you can bend your knees and support your spine with your hands,
reversing the path that brought you into the posture. A good counterpose
is Matsyasana, or Fish.
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