Hatha Yoga Tip

Plough – Halāsana – All Levels

Plough is a natural continuation of the forward-bending movement that you will have done in Shoulderstand. The shape you make in this pose, with your feet and hands on the floor, resembles a plough. This asana helps to keep the whole spine youthful. Relax afterwards in Corpse pose for at least eight breaths.

BENEFITS

Physical
• Stretches the back of the body completely, which mobilizes the whole 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 and helps to overcome constipation by placing pressure on the abdominal area.

Mental
• By teaching you how to breathe and relax while there is pressure on the front of your body, Plough helps you to cope better with any claustrophobia, stress, or sense of being overwhelmed by a ;lack of space in your daily life.

BEGINNER
1. Lie flat on your back with your legs together, arms next to your body, and palms face down on the mat.
2. With an inhalation, slowly start lifting both your legs to a 90-degree angle. Keep your arms, head, and shoulders on the floor.
3. With another inhalation, lift your legs and hips until you can place your hands against your lower back.
4. With an exhalation, slowly lower your legs behind your head, taking your feet to the floor. If your feet do not reach the floor, hold this pose for five breaths, then roll out and relax on your back. Once your feet do reach the floor, continue with step 5.
INTERMEDIATE AND ADVANCED
At the intermediate level of Plough, you hyperextend your arms as you place them on the floor. This increases your flexibility, not only in your hips and back, but also in your shoulder girdle.
5. Starting from Plough Step 4, with your toes touching the floor, extend your arms flat on the floor behind your back, palms down.
6. To come into the full pose, interlock your fingers and press both palms firmly against each other. Hold for up to one minute.
To come out of the pose, release your hands, place your arms flat on the floor and raise your legs until they are parallel to the floor. With an exhalation, slowly roll down to the floor, vertebra by vertebra.

Only by surrendering one’s will, one’s ego, one’s life to God is the superconscious state attained. Love your God with all your heart and soul. – Swami Vishnudevananda

Never behold life physically. Understand it psychically, and realise it spiritually. – Sri Swami Sivananda