24 Aug How to do Halasana easily?
How to do Halasana easily?
Yogendra Halasana; the plough pose – It is a cultural Asana for the forward bending of the spine. Besides, looking like a plough in the final position, the benefits of this Asana are similar to the one drawn from the field, by ploughing it. This is a fairly advanced technique and should be attempted only after getting good spinal flexibility. But let’s answer an important question first – How to do Halasana easily?
Assume a supine position. Keep the legs straight and hands by their respective sides. Palms should be facing down. Breathe normally.
The sequence of steps:
- Exhaling, raise both the legs upwards and continue taking them back beyond the head, in a semicircular arc, to touch the floor. The above movement should be smooth and non-jerky; the body supported by the hands; palms are facing down–pressing on the floor.
- Complete the above step in 3 seconds, while exhaling.
- Maintain this position for 6 seconds, with the breath suspended (final position).
- Return to starting position: Inhaling, in 3 seconds, lift the legs up and then carefully lower the back. Gently bring the legs back to starting position.
Halasana – The Plough Pose
*No other asana is more effective for spinal health than this asana. Halasana improves the functioning of the thyroid, parathyroid and pituitary gland. Besides having an overall good impact on spine and other parts of the body it makes the mind alert.
- Practice 3 rounds, with pause in-between rounds.
- In case of static pose, maintain the final position for 30 seconds, gradually taking it up to 1 to 2 minutes with regular practice. Breathing should be normal – slow and rhythmic.
Limitations/Contraindications: Hypertension, heart ailments, pregnancy, peptic ulcers, respiratory disorders and cervical spondylitis.
Benefits of Yogendra Halasana or the plough pose:
- Healthy effects on the nervous and the digestive system
- The genital organs get gently massaged
- Helps to relieve the pressure in the spine inflicted due to any improper posture.
- Benefits the vertebral foramina
- Improves circulation in the spinal cord
- Improvement in the tone and activity of the internal organs
- The stretching of the posterior muscles (supporting the spine) aids their pliancy and raises their tonicity.
- Abdominal muscles are strengthened
- Effective in eliminating toxaemia
- Helps to control hysteria and neurasthenia.
- Makes mind alert; promoting a feeling of self-confidence and self-reliance
- Helps in relieving indigestion, constipation, enteroptosis, obesity, sexual debility, menstrual- disorder, spinal rigidity and migraine
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