Hatha Yoga Tip
HALASANA – PLOUGH – A series of variations of the Halasana.
Feet apart – Beginners
In plough position, take legs apart, keeping arms and hands straight behind you and palms down flat on floor. Push heels to floor. Hold up to 1 minute. Come out of pose by raising legs and come out as usual.
Arm wrap – Intermediate
Start from feet apart (above) in plough position. Lower knees to ears and fold arms over knees. Take hands to ears. Hold up to 1 minute. Keep toes flat not curled. Relax feet. Come out as above.
Hands to feet – Intermediate
Start from plough position, bring arms up to ears and reach for toes. Hold up to 1 minute. Keep knees straight.
Come out of pose.
Knees behind head – Advanced
In plough position, walk feet away from head, then bend knees and slowly lower knees to mat behind your head. Keep arms behind you. Keep hands flat on floor or clasp them. Hold up to 30 seconds. Raise legs till parallel to floor and come out pose.
Knees to shoulder – Advanced
In plough position support back firmly with hands. Walk legs to left side, keep shoulders and elbows on floor. Lower knees next to left ear. Relax feet. Hold up to 30 seconds. Walk feet back to Centre by straightening legs. Walk to right side head, lowering knees next to right ear. Relax feet. Hold up to 30 seconds. Walk feet back to middle and come out of pose.
Tip: In all the variations, remember to keep breathing slowly and rhythmically.
A deep stretch to upper back.
A deep massage of solar plexus during rhythmical breathing
Extends and balances muscles in hips
This yoga asana is an edited contribution for the Sivananda Gurugram partly sourced and edited from the Sivananda Publication: “Yoga: Your Home Practice Companion” – Sivananda Yoga Vedanta Centre – 2010.
This world is your body. This world is a great school. This world is your silent teacher. – Swami Sivananda
When one rises to the state of Samadhi, he does not make the mistake of doubting as to whether it is lower or higher or the highest. He knows what it is without doubt, quite naturally. – Sri Swami Sivananda
Free from worldly activities or concerns.
Make patience thy strength. – Sri Swami Sivananda