Yoga Stretch: Halasana Full Plough Posture

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Halasana

Other Names

Full Plough Posture, Full Plow Pose, Purn Hal Asan, Purna Hala Asana

Description

Halasana is repose, to assure maximum benefit. It consists in lying an instant on the back, then lifting the legs (firm) slowly over the trunk, helping to incline them with the pressure of the hands against the floor, to both sides of the head, the body forming a perfect arch.

How to reach the stretch

From the shoulder stand pose, bring your feet at an angle above your head.
Bring your hands behind your back to support and control the descent.
If possible bring gently the toes to the floor keeping your knees straight. Once the feet touch the floor bring your arms flat on the floor with palms down touching the floor.
For more advanced students, interlock the fingers keeping your hands in contact with the floor.
Try breathing as comfortably and rhythmically as possible.
If you do not have the necessary flexibility to do the full posture, it is okay to keep your feet up in the air and to let your knees be bent as required by your back muscles.
Hold the asana from a few seconds to one minute.

How to release the stretch

To come out of the posture, lift your feet up to a 45 degree angle, bring your palms flat on the floor and slowly bring your back, hips, legs and feet onto the floor paying attention to keep the head and shoulders on the floor.
Relax on your back.

Benefits

Brings fresh blood to the throat and thyroid gland.
Locking of the chin massages the thyroid gland.
Extends the cervical section of the spine giving it a powerful stretch. Same to the rest of the spine as well as hamstrings and calves.
During the inhalation intense pressure is applied to the abdomen giving a good stimulation to the digestive system.
Opens up the shoulder joints.

Caution

You should not do halasana if you have any neck problems. If you suffer from "rounded shoulders" a.k.a. kyphosis, do not stretch too far and do not hold the posture too long. Consult your doctor or chiropractor before practicing.

Next: Ardha-Halasana

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