The Plough Pose, Halasana (pronounced ha-laa-suh-nuh) is derived from the Sanskrit word ‘hala’ which means ‘plough’. They named it so because the final pose resembles the plough, an agricultural equipment.
This folded inversion pose is between intermediate and advanced levels. Practicing it at the end of your Yoga session is best. If done correctly, this pose helps your body reach pratyahara, which means withdrawing the senses. You can then finish with pranayama or shavasana.
Steps to perform halasana pose – plough pose
- Lie on your back on the ground. Position your arms alongside your body with palms down. Bend your knees.
- Kick and rock your legs up and back. Bring your bent knees toward your forehead. Put your hands under your hips.
- Slowly, as you exhale, straighten your knees to attain the proper posture. Keep your torso perpendicular to the floor and your legs fully extended.
- Inhale deeply. Pull your chin away from your chest. Relax your throat. Open your shoulders. Press your upper arms into the ground to lift your body.
- To feel the complete benefits of the pose, move the legs as further from the head as possible. At this stage one achieves a chin lock. At this point pressure is put on the thyroid glands.
- Interlace the fingers of your hands behind your back and gently squeeze the shoulder blades together. You may also slide the arms over your head and grab your toes.
- Hold the posture and regulate your breathing for 4-10 counts, based on your comfort level.
- Finally, breathe out as you gently bring your legs from behind your back. Place them straight out to the side of the mat.
- Return to supine position once again.
- Repeat 3-4 times.
Health Benefits of Halasana – plough pose benefits
Increases blood circulatio
The Plough Pose, or Halasana, is a powerful yoga pose. It helps improve blood circulation throughout the body.
This pose turns the body upside down. It uses gravity to boost blood flow to the brain. This helps refresh the nervous system and improve mental sharpness. It also promotes circulation in the spine, shoulders, and legs, alleviating stiffness and encouraging greater flexibility.
The increased blood flow to the digestive organs supports digestion and detoxification processes. Moreover, enhanced circulation to the thyroid and adrenal glands aids in regulating metabolism and energy levels. Consistent practice of Halasana boosts oxygen circulation, alleviates fatigue, and promotes cardiovascular wellness.
Plough Pose (Halasana) and Back Muscle Tone and Strength
The Plough Pose, known as Halasana, is an excellent way to enhance the tone and strength of your back muscles. This pose needs a lot of stretching and contracting of the back. It helps to lengthen and strengthen the spine, especially in the lower and upper back areas.
By flipping your body upside down and engaging your core, you activate the back muscles for stability and control. This process strengthens the muscles. plow pose benefits also helps improve posture, reduces back pain, and increases spinal flexibility. Consistent practice of Halasana leads to a stronger and more toned back.
Improves the function of the spinal nerves-
Halasana yoga pose improves the function of the spinal nerves. It does this by applying pressure to the nerves in the neck. These nerves are usually sympathetic. This pressure helps the sympathetic nervous system work better.
Improves the function of the thyroid, parathyroid, adrenal, and pituitary glands-
Halasana position is important for improving the function of the thyroid, parathyroid, adrenal, and pituitary glands. When you pull your chin toward your throat, it activates the thyroid and parathyroid glands. This helps improve metabolism and manage calcium better. This inverted position increases blood flow to the adrenal glands, aiding in stress management and energy regulation.
The improved blood flow to the brain helps the pituitary gland. This gland is important for keeping hormones balanced. Consistent practice of Halasana fosters endocrine system health, optimizes hormonal function, and contributes to overall wellness by promoting efficient glandular activity.
Thyroid
Improves the function of the thyroid, parathyroid, adrenal, and pituitary glands. All other endocrine glands are controlled by these main glands. This helps improve the overall function of the endocrine system.
Relieving stress and dyspepsia
The Plough Pose, known as Halasana, offers advantages for those experiencing dyspepsia or indigestion. This yoga position encourages activity in the abdominal organs, aiding digestion and boosting the release of digestive enzymes.
The mild pressure applied to the stomach and intestines can help alleviate discomfort from bloating, gas, and constipation. Additionally, it stimulates the parasympathetic nervous system, which can help mitigate digestive problems linked to stress. By improving blood flow to the digestive tract, Halasana promotes better nutrient absorption and supports overall gut health. Consistently practicing this pose may reduce dyspepsia symptoms and lead to a more efficient digestive system.
Better nutrient absorption and supports overall gut health
The Plough Pose, known as Halasana, offers advantages for those experiencing dyspepsia or indigestion. This yoga position encourages activity in the abdominal organs, aiding digestion and boosting the release of digestive enzymes.
The mild pressure applied to the stomach and intestines can help alleviate discomfort from bloating, gas, and constipation. Additionally, it stimulates the parasympathetic nervous system, which can help mitigate digestive problems linked to stress.
By improving blood flow to the digestive tract, Halasana promotes better nutrient absorption and supports overall gut health. Consistently practicing this pose may reduce dyspepsia symptoms and lead to a more efficient digestive system.
Improve flexibility
The Plough Pose, known as Halasana, is a fantastic yoga posture for enhancing flexibility. This asana provides a thorough stretch for the spine, shoulders, and hamstrings, which contributes to improved mobility and alleviates stiffness.
The forward bend aspect of the pose extends the back muscles while reinforcing the ligaments, leading to better posture and more fluid movement. Consistent practice of Halasana can boost flexibility in the hips and neck, helping to avoid muscle tension and joint pain. By improving overall body elasticity, this pose not only enhances physical performance but also lowers the chances of injury. It is particularly advantageous for individuals aiming to maintain a flexible and nimble physique.
Modifications Halasana – Plough Pose: Place a folded blanket under the shoulders.
Plow pose variations
You can use different arm positions for this pose.
- A) Lay your arms on the floor, palms down, behind your back.
- B) Interlock your fingers behind your back and gently squeeze your shoulder blades.
- C) Raise your arms over your head and grab your toes.
Contraindications for Halasana – The Plough Pose
Do not practice Halasana if you have:
– Diarrhea
– Menstruation
– A neck injury Avoid if you have asthma or high blood pressure. If you have high blood pressure, practice Halasana with your legs supported on props, like a chair. Also, do not practice if you are pregnant.
