Halasana (Plough pose)
1) Lie flat on the back with the legs and feet together. Place the arms beside the body with the palms facing down.Relax the whole body.
2) Raise both legs to the vertical position, keeping them straight and together, using only the abdominal muscles. Press down on the arms and lift the buttocks, rolling the back away from the floor. Lower the legs over the head. Try to touch the toes to the floor behind the head.Do not force the toes to touch the floor.
3) Turn the palms up, bend the elbows and place the hands behind the ribcage to support the back as in sarvangasana. Relax and hold the final pose for as long as is comfortable. Return to the starting position by lowering the arms with the palms facing down, then slowly lower the back and buttocks to the floor.
4) Raise the legs to the vertical position. Using the abdominal muscles, lower the legs to the starting position, keeping the knees straight.
Breathing : Inhale while in the lying position.Retain the breath inside while assuming the final pose.Breathe slowly and deeply in the final pose.Retain the breath inside while returning to the starting
1) Halasan stretches abdominal muscles,chest and anterior shoulder muscles.
2) The movement of the diaphragm which takes place during the practice of halasana massages all the internal organs, activates the digestion, relieving constipation and dyspepsia.
3)It strengthens the lower back muscles, relieves spasms in the back muscles, tones the spinal nerves, improving the operation of the sympathetic nervous system, and increases blood circulation to the whole area.
4) It regulates the activities of the thyroid gland which balances the body's metabolic rate, and stimulates the thymus gland, boosting the immune system.
5) It is used in yoga therapy for the management of asthma, bronchitis, constipation, hepatitis, urinary tract and menstrual disorders.
This asana should not be practised by those who suffer from hernia, slipped disc, sciatica, high blood pressure or any serious back problem, especially arthritis of the neck.