Yoga BLOG

Halasana - Execution and benefits of the plough pose The yoga pose Halasana is the third Hasana of the 12 basic poses of the Vida order in Hatha Yoga . Literally translated, Halasana means plough pose (from "hala" for plow). The plough position offers practical benefits by opening and stretching the cervical spine and back. This is particularly useful if you sit a lot at work and the spine is subjected to stress in everyday life. is compressed by work, stress or incorrect strain. So if you too sit a lot at work and stare at a computer or smartphone screen for too long, the plow can help you find peace and a relaxed spine. Performing Halasana without variation The plough pose works particularly with the muscles in your neck, throat, and back area; if performed correctly, you will feel a stretch and opening. First, you begin Halasana from shoulder stand (Sarvangasana). From shoulder stand, begin lowering your feet as you exhale. The goal is to touch the floor with your feet, while your neck is supported and your arms are relaxed and extended away from your body. If you're not yet able to bring your feet to the ground, gently support your lower back with your hands. This will initially maintain the basic tension of the plow and allow your spine to develop the necessary flexibility for the plow. It's important to be careful not to force yourself into the plow, as you're working with your cervical and neck vertebrae. The pull of your legs works with gravity to gently and gradually stretch you into the plow. Once your feet can comfortably touch the floor, try to hold the position. Your goal should be to stay in the plow position for about a minute. However, starting with just 10 to 20 seconds is enough to make your spine more flexible. To get out of the plow position, roll slowly back to the ground, vertebra by vertebra. It's important to use a gentle and controlled movement, maintaining full control of the movement at all times. The weight of your legs provides constant counter-pull to balance your body. In variations of the plow pose, you can try grabbing your toes with your hands to stretch the soles of your feet and calves more. This also requires a good sense of balance so you don't roll out of the plow. If you're an advanced yogi, you can also try arranging your legs in the air in the lotus position and reaching around your thighs. However, this requires a high degree of body control and flexibility. The plough and its effect on the body When performed correctly, you'll feel the stretching effect of Halasana throughout your body. Specifically, in addition to the spine, the back extensors, neck muscles, and trapezius muscles are stretched. If you manage to stretch your legs to the maximum in Halasana, you'll also achieve a stretch in your calf extensors, hamstrings, and gluteal muscles. Stretching the spine not only relieves pressure on the intervertebral discs and counteracts compression between the vertebrae, but also stimulates the sympathetic nervous system along the spine. Halasana can therefore prevent back pain and help maintain a flexible and mobile spine even in old age, better able to cope with the demands of everyday life. But the plow pose not only improves your physical flexibility; Halssana is also a valuable exercise for your mind. Biomechanically, it works by improving circulation, as – like in shoulder or headstand poses – stagnant blood can drain from the legs, ensuring better circulation to the head. This can also help reduce headaches. Plow Pose is also a great way to find inner peace and core strength. It demands a high degree of body control, strength, and perseverance. Just as the real plow cultivates the field anew each year to lay the foundation for change, Halasana is the foundation for new core strength and a school of patience and discipline. Image © fizkes / 123rf.com