HALASANA

Benefits of the asana

* The plough strengthens the kidneys, the liver and the gall bladder.
* Brings fresh blood to the throat and thyroid gland.
* During the inhalation intense pressure is applied to the abdomen giving a good stimulation to the digestive system.
* 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.
* Reduces lethargy, mental sluggishness and laziness.
* Appeases insomnia and restless sleep.

In Sanskrit Hala means plough. The body resembles a traditional plough which is drawn by an oxen in this pose.

A lot of people complain about stiffness on the neck and lower back as a result of stress and wrong posture. In the plough pose, you stretch the neck and the lower back muscles. At the same time you achieve a new structure in your back.

As a result of the way you place the neck and the legs you hardly get any chance to compensate stiffness in the neck or lower back: something that easily happens in other positions.

Step 1: Lie down with your back on a mat. Your shoulders should lie on the edge and your head rests on the mat. Your legs are drawn in and still stand on the mat.

Step 2: Lift your hips off the floor and bring your legs up, over and beyond your head.

Step 2

Step 3

Step 4

Step 3: At this point, lift your back and move your legs further beyond your head. Place your arms against your upper back and try to place your hands as near as possible to the shoulder blades. Try to place your elbows at shoulder-width. If you cannot do this, put them at a somewhat wider distance from each other.

Step 4: Straighten your spine and keep your back straight. Move your hands toward your back.

By stretching your back and through relaxation in the muscles and your position the legs, slowly move further and further backwards. Try to relax the shoulders and the neck muscles through your breathing. If your breathing feels oppressed, the pressure in the heart area gets too big or your jaw is pinched off, you should walk backwards a little with your legs.

Slowly bring your legs, one by one, back to the mat, stretch your arms lengthwise away from you and slowly roll off your back downwards.

(Dip in yoga- India) Model: Abitha Pictures by Ranjith Asanka)