Plough Pose

Halasana is a Hatha yoga asana which is also known as the plough pose. In this asana the person is supposed to lie on his back with his arms stretched out by his sides. Once in this position the legs should be lifted up straight without bending the knees till they are placed on the ground above the head. In this position the knees have to be kept straight so that the right amount of pressure is exerted on the organs.

Inhalation and exhalation must be maintained normally while performing halasana. This asana can be quite difficult in the beginning especially for men who have a big belly and women who have heavy hips. This asana therefore should always be performed under the supervision of a trained yoga instructor so that unnecessary strain and injury can be avoided. Initially this asana may need to be performed with the help of the instructor till the time the person can manage lifting his legs overhead himself. Sarvangasana or the shoulder stand pose on the other hand involves a similar technique except that in this shoulder stand pose the legs are raised at a 90 degree angle to the shoulders from the Halasana pose. So basically you first perform the Halasana and then raise the legs overhead in line with the shoulders so that the weight of the body rests on the shoulders.


In the Plough, the body bends forward. This stretches the whole spine, especially the cervical vertebrae and shoulders.

How to do the Plough pose

• Rise up into Shoulderstand, and inhale deeply. Exhale and lower your feet to the floor behind your head.
  
• Place your toes on the floor and then lay your arms down flat by your sides.
  
• Hold the pose for 30 seconds at first, then slowly aim to build up to 2 minutes. If you can’t lower your feet completely to touch the floor, keep your hands at your back for support.
  
• To come out of the pose, raise your feet slowly off the floor, and roll down, then relax in the Corpse pose.

Variation of the Plough pose

You can try this variation only if you are flexible. Once you are in the Plough pose, drop your knees to the floor by your ears and clasp your legs with your arms. To come out of this plough pose, stretch your legs and then roll down as described above.

Objective: To stretch your cervical and thoracic region.

Benefits of Halasana/ Plough pose Yoga Posture over other Gym Fitness Exercises:

1. The pressure on your chest and on the back of neck works on the main fear centre of your body. It is also a great morale booster.
   
2. The impact of the Shoulder Stand (Sarvangasana), on the thyroid, pancreas, abdominal sagging, parathyroid, facial skin and brain functions are further enhanced by the Plough pose.
   
3. The Plough pose relieves tension in the region of the upper back.
   
4. The thymus gland is stimulated by the Plough pose.
5. In the Halasana the spine is completely stretched out and this helps in improving its elasticity.
6. In this plough bending pose all the muscles from the waist to the toes are stretched out and this in turn improves the functioning of the veins.
7. The halasana is also well known for treating digestive and gastric disorders and diseases.
8. The flexibility of the legs also increases greatly due to the stretching of the ligaments.
   

Precautions for Plough pose

1. Folks suffering with Hernia should avoid this pose.
   
2. As the Plough pose puts lots of pressure on the abdomen you are strongly advised to avoid it if pregnant.
   
3. People suffering from Peptic Ulcers should also avoid this pose.
4. While performing this plough pose exercise it is important to avoid sudden and jerky movements as they could result in a back injury.

At every stage of this asana the movements have to be controlled well and therefore it is best to perform this under professional supervision.For those who suffer from liver and spleen problems, it is always advisable to consult a doctor or a yoga expert before performing the halasana. This posture is recommended for people suffering from thyroid problems, hormonal disorders and obesity.