Yoga, the knowledge of asana is not about controlling posture. It’s about utilizing your position to understand and modify yourself. Yoga is a family of physical, mental, and devotional practices or guidelines which emerged in pre-historic India. There is a wide diversity of yoga academies, exercises, and goals in Buddhism, Hinduism, and Jainism. Among the most famed types of yoga are Raja yoga and Hatha yoga. The well-spring of yoga has been predicated to date back to the pre-Vedic Indian ceremonies; it is designated in the Rig-Veda.
The yoga asana is the feasible and the easiest way to eradicate our surplus weight and to meditate our body and brain. The pre-historic custom kinds of yoga asana contributed a wide range of mind and soul comforts inclusive of other benefits like giving strength and elasticity, stress relief and cure many diseases. Primarily yoga is all about the stretching of our body in various forms and meditation.
Some of the common Halasana Yoga Asanas
- Surya Namaskar (sun salutation)
- Dhanurasana (bow pose)
- Sarvangasana (shoulder stand)
- Paschimottanasana (forward bend pose)
- Halasana yoga (plow pose)
- Ardha halasana (half plow pose)
- Pavanamuktasana (wind removing pose)
- Uttana padasana (raised-leg pose)
- Setu bandhasana (bridge pose)
- Vajrasana (diamond pose)
- Matsyendrasan (half twist pose)
- Ananda balasana (happy baby pose)
- Balasana (child’s pose)
- Shavasana (corpse pose)
- Virabhadrasana (warrior pose)
- Salabhasana (locust pose)
- Bhekasana (frog pose)
- Gomukhasana (cow head pose)
- Virasana (hero pose)
- Sputa virasana (reclined hero pose)
- Kumbhakasana (plank pose)
- Vasisthasana (slide plank pose)
- Utthan pristhasana (lizard pose)
- Bhujangasana (cobra pose)
- Kapalabhati pranayama
- Tadasana (mountain pose)
- Uttanasana (standing forward fold pose)
- Trikonasana (triangle pose)
- Baddha konasana (bound angle pose)
- Relaxing yoga asana (eagle twist)
- Sirasana yoga (headstand pose)
- Ustrasana (camel pose)
- Garudasana (eagle pose)
- Natrajasana (lord of the dance pose)
- Naukasana (boat pose)
- Marjariasana (cat pose)
- Utthita hasta padangusthasana (extended hand to toe pose)
- Hasta uttanasana (raised arms pose)
- Hastapadasana (forward bend pose)
- Prasarita padottanasana (wide-legged forward bend pose)
- Vrikshasana (tree pose)
- Ardha chakrasana (half wheel pose)
- Viparita Virabhadrasana (reverse warrior pose)
- Chakrasana (full wheel pose)
- Ardha chandrasana (half moon pose)
- Adho mukha svanasana (downward facing dog pose)
- Vyaghrasana (tiger pose)
- Bakasana (crow pose)
- Makarasana (crocodile pose)
Halasana Yoga: The finisher!
Halasana Yoga is a folded inversion, traditionally considered a finishing pose that may be practiced at the end of a yoga session. As a finishing pose, it helps prepare the body for relaxation, pranayama, and meditation. The name originates from the Sanskrit hala meaning “plow” and asana meaning “pose.”
Halasana is habitually referred to as plow pose in English. Halasana provides powerful opening benefits for the throat and the heart chakras. This is distinct from the usual opening of these chakras, as in halasana, unlike in the other heart opening poses, they are protected in the front and opened at the back. Thus the name is ‘the Plow Pose’ because, in the ending position, the body features a plow.
In this pose, the abdomen and the upper body meaning the steel plowshare of the plow whereas legs and the lower parts mean the wooden shaft and the arms meaning the handle of the plow which is there to hold the steel plowshare. Halasana rejuvenates the inner parts of one’s body and makes it healthy again.
As with many yoga poses, the name comes from the basic shape of this pose, which resembles the traditional plows found in Tibetan and Indian culture. In the Sanskrit poetic text, “Ramayana,” King Janaka finds a beautiful girl inside a wooden pot as he was plowing the earth. He grasps the child and names her Sita.
Sita grows up into a beautiful woman and eventually becomes a wife of Lord Rama. This story symbolizes the plow as being a tool for finding hidden treasures. Entering this pose from Salambha Sarvangasana is common. After finishing this asana, a counter pose in the form of a backward bending asana should follow; for example, fish pose.
This asana helps in upgrading the functioning of the thyroid gland, pituitary glands, and the parathyroid glands.
Things to know before practicing Halasana
It is best to exercise yoga early in the morning. In case you cannot wake up time, or have a whole lot of tasks to run once you are awake, you can practice this yoga pose in the evening. Just be assured your abdomen and bowels are deserted. It is an excellent aim to leave a gap of at least five to six hours between your meals and the practice.
Level: This is the basic or intermediate level to practice this pose.
Style: Hatha yoga style is used for this pose.
Duration: The time duration to practice this pose is 30 to 60 seconds.
Repetition: No repetitions are allowed for this pose.
Stretches: This pose stretches the shoulders, vertebral columns of the body.
Strengthens: This pose strengthens the spine and the neck of the body.
Pose type: This halasana is an inversion type of the yoga pose or the asana.
How to practice Halasana Yoga?
Follow these steps to do Halasana Yoga
Step 1: Some preparatory poses should be practiced before practicing Halasana Yoga. These include Sarvangasana (shoulder stand) and Setu Bandha Sarvangasana (bridge pose).
Step 2: Along with salambha Sarvangasana or the supported shoulder stand, exhale and crook from the hip joints to slowly under your toes to the floor above and beyond your head. As much as possible, keep your trunk of the body erect to the level and your legs entirely prolonged.
Step 3: With your little toes on the ground, uplift your top thighs and tailbone towards the roof and draw your inner groins deep into the pelvis. Imagine that your trunk of the body is swinging from the height of your genitals. Continue pulling your chin away from your sternum and soften your throat.
Step 4: You can continue to press your hands against the back trunk of the body, pushing the back up towards the ceiling as you press the ends of the upper arms down, onto your support. Or you can loosen your hands away from your back and pull the arms out behind you on the floor, opposite the legs. Clasp the sides and press the arms actively down on the support as you lift the thighs towards the ceiling.
Step 5: Halasana Yoga is usually conducted after Sarvangasana for anyplace from 1 to 5 minutes. To leave the pose to bring your hands onto your back again, uplift back into Sarvangasana with an exhalation, then roll down onto your back, or roll out of the pose on an exhalation.
Follow-up poses are must for yoga pose. They ensure healthy benefits of the practiced yoga pose. These follow-up poses should be practiced after practicing Halasana, they are:
- Paschimottanasana (forward bend pose)
- Adho Mukha Shavasana (downward facing dog pose)
Benefits of HALASANA or Plough-pose
Yoga brings together natural and mental discipline to increase muscle flexibility and body tone while also eliminating stress and anxiety. Yoga for fortifying leg muscles can be very advantageous to school students, athletes, fitness lovers, and even senior citizens. Halasana has following benefits.
- Halasana activates the Vishuddhi Chakra and Manipura Chakra. Halasana is a physically challenging pose, but it is also one of the best strengthening yoga asanas.
- Mounts and opens up the neck, shoulders, and abs and back muscles.
- This asana stimulates the abdominal organs and thyroid glands.
- Soothes the nervous system and reduces stress and fatigue.
- This asana helps relieve symptoms of menopause.
- Helps blend the legs and stretches out the shoulders and spine.
- This asana massages the digestive organs, and therefore, improves pancreas, absorption and regulates desire.
- It regulates metabolism and helps in shedding weight.
- It is excellent asana for diabetic patients because it normalizes the blood sugar levels.
- It flexes the spinal cord and releases the strain in the back, thereby enhancing posture and reducing any pain.
- This asana also helps to calms the brain.
- It helps cure backaches, insomnia, infertility, headaches, and sinusitis.
- Halasana is extremely helpful to humans suffering from a migraine and hypertension.
- This asana is very helpful in burning fat and shedding weight quickly.
- Good for dyspepsia.
- Useful for asthma, bronchitis.
- Activates warms up, and lightens the psychophysiological system.
- Increases elasticity and provides a feeling of relaxation during leg cramps.
Tips to remember with HALASANA or Plough-pose
- Do this asana slowly and tenderly. Assure that you do not strain your neck or push it into the ground.
- Uphold your back on the tops of your shoulder, uplifting your shoulders a little towards your ears.
- Avoid jerking your badly, while bringing the legs down.
- The best way to perform this asana is to place a folded blanket beneath your shoulders. This gives some support to your upper body and neck.
- If you find it difficult to lift your hips off the ground, try placing a pillow under them. This should give you the initial push.
- Use both your hands to stabilize yourself and keep them there till you’ve safely placed your toes on the ground. Even the slightest movement could create an imbalance, and you could risk injury to your neck.
- For those with a rigid back, try another tale of Halasana, known as Ardhaasana where your legs are lateral to the floor and resting on a chair.
- Breathing- inhale and uphold on to your breathing while you get into this yoga pose. Emit and then stable your breath while in the pose. When you want to return to your earlier position, breathe and hold on to it again to return in its original place.
- While practicing this pose, there is a tendency to overstretch the neck by pulling the shoulders too far away from the ears. While the tops of your shoulders push down into the assistance, they should be uplifted slightly towards the ear to keep the back of your neck and throat soothing.
Scientifically proven benefits of Halasana
Practicing this asana regular rejuvenates and nurtures your entire body. Hal asana increases the blood flow and the suppleness in the lumbar and thoracic regions in the body, and also releases stress and tension in the throat and neck. If there is an accumulation of mucous r phlegm in the respiratory system or the sinuses, this asana helps to drain it all out. With regular practice, your breath will also be streamlined.
Hal asana relieves and calms the sensitive nervous system. It helps to balance the discharges in the glands, specifically thyroxin and adrenaline. It also discards venoms from the urinary and digestive tracts. If you have had a history of high blood pressure, this asana helps relieve hypertension as well.
Precautions to follow with HALASANA or Plough-pose
There are some points of caution you must keep in mind before you do this asana:
- Avoid practicing this asana if you have had a recent neck injury.
- Avoid practicing this asana if you have diarrhea.
- If you are bearing from high blood pressure and asthma, strengthen your legs with props such as a chair while you are practicing this yoga pose.
- If you have a pregnancy, perform this yoga pose only if you have been exercising it for a long time. Do not begin practicing when you get pregnant.
- When you touch your feet to the ground, this asana becomes an intermediate to an advanced yoga pose. You must practice this under the supervision of an experienced and a professional yoga expert.
- Counsel a physician before practicing plow pose or halasana, if you have suffered from a chronic ailment or spinal disorders.
- Humans suffering from a hernia, slipped disc, arthritis of the neck, sciatica, or any severe back problem should not practice this asana.
- Don’t bend your knees while practicing this asana as it can make you misbalance.
- Don’t move the neck or overstrain it in the chin lock position.
- Don’t move into this asana fast as a lot of stress is put onto the spine.
Yoga is not just a strategy to gain your fitness targets; it is a process to recover a peaceful mind, and feeling freshened and enhances performance. No yoga can be known as a perfect yoga, every yoga asana has its advantages, and one should try to insert yoga practicing on a consistent basis for a better life. The Halasana Yoga is a well-believed and well-known yoga pose that is extremely advantageous to your back. Try it now!