Hatha Yoga: The Yoga of the Physical Body.
Halasana: The Plough Pose.
Instructions.
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Lie flat on the back with the arms straight and beside the body, palms facing downwards.
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Keeping the legs straight, slowly raise them to the vertical position above the body.
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Only use the stomach muscles to raise the legs.
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Do not use the arms.
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Simultaneously bend the trunk upward, hips first.
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Slowly lower the legs over the head and touch the floor with the toes of both feet.
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Keep the legs straight, bend the arms and place the hands on the back as in sarvangasana.
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Relax the body.
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Remain in the final pose for a comfortable period of time.
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Then either return to the starting position or perform the following additions to the basic pose:
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ADDITION 1:
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Walk the feet away from the head until the body is completely stretched and a tight chin lock occurs.
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ADDITION 2:
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Walk the feet towards the head until the back is fully tensed.
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Keep the legs straight and directly above the head.
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Grasp the feet with the fingers.
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Maintain these poses for a comfortable length of time, then return to the final pose of basic halasana.
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Breath.
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Retain inside while assuming and returning from this asana.
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Breathe slowly and deeply in the final pose.
Duration.
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Adepts can hold the final pose of halasana and the two additional stages for more that 10 minutes each.
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Beginners should hold each pose for 15 seconds during the first week of practice, doing each in rotation up to 4 times and adding 15 seconds every week until each pose is held for 1 minute.
Concentration.
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Spiritual: On vishuddhi or manipura chakra.
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Physical: On the abdomen, relaxation of the back muscles, respiration, or the thyroid gland.
Sequence.
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If possible perform halasana immediately after sarvangasana.
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Follow halasana by matsyasana, ushtrasana, or supta vajrasana, practised for half of the combined duration of sarvangasana and halasana.
Precautions.
- Beginners should not do poorwa halasana until their back muscles become flexible.
Limitations.
- Not for old and infirm people, sufferers of sciatica and other back ailments, or high blood pressure.
Benefits.
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Adjusts the functioning of the abdominal organs, especially kidneys, liver, and pancreas.
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Activates digestion, relieves constipation and removes fat from the waist.
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Beneficially influences all the visceral organs.
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Regulates the activities of the thyroid, thereby balancing all the body's metabolic rates.
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Helps to remedy diabetes, eliminate piles, loosen the vertebrae, and tone the spinal nerve.
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