Yoga BLOG

Parshva Halasana: the twisted plow Parshva Halasana, often referred to as Parsva Halasana or simply "revolved plow," is a yoga pose that primarily engages the shoulders, back, and neck. Among other things, it helps improve balance and promises its practitioner increased flexibility and mobility. Parshva Halasana is rated as "medium" to "slightly above average" in difficulty. It is therefore particularly recommended for more experienced practitioners or those who want to take their yoga practice to the next level. Performing Parshva Halasana The twisted plow pose puts intensive strain on several parts of the body. However, no additional equipment is required apart from a yoga mat . To perform the exercise, first lie on your back with your legs bent. Ideally, the area around your lumbar spine should be in the lower third of the yoga mat so that there is still enough space above your head. Place your arms flat next to your body, either on the back of your hands or with your palms resting on the floor. The second step is to loosen your knees and prepare for the exercise. Bring your knees straight up so that your toes point towards the ceiling. Keep your knees straight and your arms firmly anchored to the floor. Now comes the actual execution of Parshva Halasana, where you assume the "revolved plow" pose (hence the name). Lower your feet, which are currently pointing toward the ceiling, behind your head. Ideally, your feet should reach the part of the mat above your head. At this moment, your buttocks should stretch toward the ceiling. Please note that the point of this exercise is not to tense up or cause injury. So if you're not able to get your feet completely behind your head the first few times, that's okay too. Lower your legs as far as feels comfortable in your neck. However, there will always be some tension. In the next step, once your feet are behind your head, clasp your hands on the floor. First, pull one shoulder, then the other shoulder, behind or underneath your body. Your hands will interlace as you do so, creating a sense of support that also has a positive effect on the position of your shoulders. You're now in the basic position of Parshva Halasana. Here, you'll already feel how the exercise is affecting your neck, shoulders, and entire back. You'll often also feel a slight stretch in your thighs. To move into the final pose of Revolved Plough Pose, you need to twist, as the name suggests. You achieve this in the final step by moving your feet to the left side of your head. If that still feels good, bend your right knee toward the floor near your left ear. If that still feels comfortable, you can follow suit with your second knee. You should now remain in this position for at least three deep breaths. Then you can release the current Parshva Halasana position, bring your legs back to the center, and repeat the same steps on the right side of your body. Here, too, you remain in this position for at least three deep breaths, inhaling through your nose and exhaling through your mouth. After the three breaths, you can release this position and bring your legs back to the center. Then, when you're ready to complete the Parshva Halasana pose, slowly return your legs from the center position over your head to the mat. Image © lichtmeister / fotolia.com

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