Halāsana/ Plough comes from
the Sanskrit hala, meaning plough and āsana meaning posture. The
completed pose is said to resemble a traditional plough.
In the Plough the whole spine is stretched, stimulating the parasympathetic nervous system, resulting in calmness and relaxation. Tension in the neck and shoulders from too much sitting is released. The digestive organs are massaged relieving constipation and indigestion.
The beginning position is the Shoulderstand.
Support the back with the hands and drop alternate feet to the ground behind the head a few times to stretch the legs and back.
Keep supporting the back and bring both feet to the ground behind the head.
If the toes touch the floor, bring the hands flat on the floor, palms facing down or fingers interlocking.
Keep the knees straight. Point the toes in towards head and stretch the heels towards floor.
Hold for 30 seconds, increasing to 2 minutes.
If you are not able touch the floor with the feet keep the hands on the back to avoid straining the back.
To come out of the pose, stretch the arms on the floor, palms facing down and slowly roll the body to the floor.
Plough common mistakes
The legs should not bend. The toes should not be flat on the floor. The arms should not bend.
How to do the PloughSivananda Yoga Vedanta Centres & Ashrams
PHYSICAL BENEFITS
• Stretches the back of the body completely, which invigorates the entire spine.
• Loosens tight hamstrings.
• Stretches the deep and superficial muscles of the back.
• Increases the blood supply to the nerves of the spine.
• Releases tension in the shoulder and neck muscles.
• Helps improve the flexibility of the shoulder joint.
• Improves digestion & relieves constipation by placing pressure on the abdominal area.
Anyone learning these postures should only do so under the supervision of a competent teacher. The instructions shared as part of this exhibit are for reference and knowledge only. Anyone following these on their own, they do so at their own risk. Persons with health issues and or during pregnancy are advised to consult a medical expert before attempting any of the postures.
Demonstrators in the photographs: Kannan, Padmavati, Ananda, Eri, Asha, Shreyas, Rohit
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