Halasana is nothing but a plow pose that’s derived from the word, ‘Hala’ meaning ‘plow’. Usually, you need to go through various levels, and practice the pose at the end of every yoga session. If you get into the pose carefully, then the pose helps to enhance pratyahara / body’s state.
So, as you scroll ahead, you can check out the steps and the health benefits the poses offers.
What Should You Do Before Getting Into The Plow Pose?
- It’s always a good idea to practice the yoga early in the morning. In case you are unable to wake up early in the morning, then you can practice the pose in the evening.
- In case you spare time in the evening, then you should make sure that your stomach and bowels are empty.
- It’s recommended to practice the asana four to six hours later once you have finished your meal.
Halasana Steps You Need To Follow
Step 1: Initially, you need to lie flat on your back with your arms along the sides and palms touching the mat.
Step 2: Later, you need to inhale air and lift your feet in the upward direction. Be slow while you are lifting both the legs. As you tend to take the support of the abdominal muscles, you should ensure that the legs are perpendicular to the floor.
Step 3: In case you are unable to bear the weight, then you should support your hips with your hands.
Step 4: Now, you need to form a 180 degree angle such that you touch your toes just behind the head.
Step 5: As you continue shifting your legs, you should rest your back and hands sideways. In fact, the upper torso shouldn’t be lifted at any instance. At this point in time, you should lift the kneecaps for engaging the leg muscles. Moreover, you should also gaze at the navel and avoid shifting the neck from its position.
Step 6: Soon after you hold the pose for a minute, you should focus on your breathing. While you exhale and bring the legs down, you should proceed slowly in releasing yourself.
Some Important Points
- You should always refrain from doing the asana if you are suffering from a neck injury, problems related to menstruation or diarrhea. If high blood pressure is something that’s beyond your limits, then you should support your legs using a prop.
- If you’re pregnant then you should get into the pose only when you have been practicing the asana for a long time. In case you nurturing a baby inside the womb, then never think of practicing the asana.
- Once you start touching the toes to the floor, then this could be considered as an advanced yoga pose. In such a scenario, you must perform the asana under the supervision of a yoga expert.
Tips For Beginners
- As a beginner, you should stretch the neck more than it’s actually required. Instead, you should aim at pushing the top of your shoulders for supporting your back. Moving ahead, you should lift your shoulders a bit more towards your ears. This tip may enhance the flexibility around the rear end of your back and neck.
- When you perform the asana, you should always think about a spacious and an airy room. It’s is also better to look for a space where nobody would ever distract you.
Parsva Halasana – Advanced Pose Variation
As you master the art of performing Halasana, you need to touch your feet to the ground. While you strive to intensify the steps, you would be glad to attain Parsva Halasana. So, let’s look at the steps compiled below.
Step 1: As you get into the Plow pose, you need to shift your feet towards the left. Trying moving your legs as much as you can till you feel comfortable.
Step 2: At this instance, you should maintain a balance with your pelvis. It might be possible that one of the hips sink towards the floor. So, as you control the movements, the hips should always be parallel to the ground.
Step 3: After holding the pose for a minute, you need to inhale air and bring the feet right in the center. While you hold for a couple of seconds, you should exhale and repeat the steps for the right side. Once again, you need to come back to the centermost position and release yourself steadily.
Before getting into the main pose, you need to attain Salamba Sarvangasana and Setu Bandha Sarvangasana.
Soon after you have released yourself, you should go through the follow-up poses which include Adho Mukha Svanasana and Paschimottanasana. As the session comes to an end, you should also practice Shavasna to bring the body back to normal.
Health Benefits of Halasana
Tones The Entire Body
As you move your legs right behind the head, the steps help to tone the spine as well as the muscles around the back. The person would also be delighted to strengthen the abdominal muscles effectively.
Improves The Endocrine System
While the individual would be in a better position to boost the functionality of the pituitary, thyroid, and the adrenal glands, the asana regulates the main glands as well. Hence, you can always perceive a difference in the endocrine system.
Relieves You From Stress
Since the pose activates and warms up the entire psycho- physiological system, the mind is always relaxed. You would never have to rely on tranquilizers if you have gone through a stressful day and have been practicing the asana in the evening.
While the pose relaxes the legs from cramps, the asana increases flexibility to a considerable extent. Later, as you master the steps, you would also relieved from tension in the muscles ligaments of the calves as well as the thighs.
Relieves From Gastric Problems
As you take the support of the abdominal muscles, the pose aids to improve the digestion process. This, in turn, helps to get rid of bowel irregularities, gastric problems and constipation.
Enhances Blood Circulation
As you body adapts to the various steps, the blood would start flowing right till the upper body and the brain. This means that you would stay energetic and fit when blood circulation increases through regular practice.
Now that you have learnt the various steps for performing the Halasana or plow pose, you should practice the pose regularly. Try attaining the asana without any muscular force and lifting your back. This tip would keep you on the safer side and enhance overall health as well as vitality.