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Hatha Yoga: The Yoga of the Physical Body.


Halasana: The Plough Pose.


Instructions.

  • Lie flat on the back with the arms straight and beside the body, palms facing downwards.

  • Keeping the legs straight, slowly raise them to the vertical position above the body.

  • Only use the stomach muscles to raise the legs.

  • Do not use the arms.

  • Simultaneously bend the trunk upward, hips first.

  • Slowly lower the legs over the head and touch the floor with the toes of both feet.

  • Keep the legs straight, bend the arms and place the hands on the back as in sarvangasana.

  • Relax the body.

  • Remain in the final pose for a comfortable period of time.

  • Then either return to the starting position or perform the following additions to the basic pose:

  • ADDITION 1:

    • Walk the feet away from the head until the body is completely stretched and a tight chin lock occurs.

  • ADDITION 2:

    • Walk the feet towards the head until the back is fully tensed.

    • Keep the legs straight and directly above the head.

    • Grasp the feet with the fingers.

    • Maintain these poses for a comfortable length of time, then return to the final pose of basic halasana.

 


Breath.

  • Retain inside while assuming and returning from this asana.

  • Breathe slowly and deeply in the final pose.

 


Duration.

  • Adepts can hold the final pose of halasana and the two additional stages for more that 10 minutes each.

  • 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.

  • Spiritual: On vishuddhi or manipura chakra.

  • Physical: On the abdomen, relaxation of the back muscles, respiration, or the thyroid gland.

 


Sequence.

 


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.

  • Adjusts the functioning of the abdominal organs, especially kidneys, liver, and pancreas.

  • Activates digestion, relieves constipation and removes fat from the waist.

  • Beneficially influences all the visceral organs.

  • Regulates the activities of the thyroid, thereby balancing all the body's metabolic rates.

  • Helps to remedy diabetes, eliminate piles, loosen the vertebrae, and tone the spinal nerve.

 

 


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