Halasana
(The Plough Pose)
For 15-20 breaths One round Normal breathing
| Contra-Indications | Persons with backache, neckache, spinal problems and abdominal organs swelling should avoid this asana. |
| Starting Pose | Lie on the back with the legs together and the hands by the sides on the body. |
| Technique | Raise the legs gradually and slowly up to 90 degree. Move them towards the head tiff you touch the floor with the toes. Turn the toes inside and bring the toes close to the head without bending at the knees. Maintain this first stage. Then move the legs about 10 to 12 cms back and keep the soles perpendicular to the floor with the toes touching the floor. Maintain this second stage. Then move the legs further away about 10 to 12 cms stretching the toes out. Maintain this third stage. Take the toes further away from the head as per capacity and stretch out the soles. The chin will then press against the chest. Bend the arms, prepare a finger lock encircling the head and maintain this fourth and last stage. Maintain all the stages comfortably closing the eyes, applying the Conscious Differential Relaxation technique and performing Pranadharana at the stages. Breathing becomes deeper during this asana. |
| Releasing the Pose | Open the eyes. Unlock the fingers, bring the arms to the starting pose and gradually bring back the legs to the starting position. |
| Benefits | Maintains the elasticity of the spine and keeps the spinal nerves in perfect health. Develops strong abdominal muscles and thyroid. Patients having dyspepsia, flatulence and constipation will find this asana curative. Enlarged liver and spleen may be reduced by this practice. Preventive for diabetes. |
Reference:Yogic Practices
Author :Yogacharya Sadashiv Nimbalkar