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Halasana (Therapy)

हलासन / Plow pose

October 4, 2024

Table of Contents [Expand All]
Introduction to the Asana

The Sanskrit name is derived from Hala (हला) meaning plow and asana (आसन) meaning posture or seat.

Benefits
  • Helps women during menopause
  • Helps to boost healthy functioning of thyroid, parathyroid, pituitary and adrenal glands
  • Highly therapeutic for headache, backache, insomnia, infertility and sinusitis
  • Curing asthma and bronchitis
Ailments Tackled
  • Helps women during menopause
  • Highly therapeutic for headache, backache, insomnia, infertility and sinusitis
Steps to perform the Asana: Halasana (Therapy)
  • Lie down on your back on the yoga mat with your legs extended and feet together.
  • Place the folded blanket under your shoulders and upper back for support. The blanket should provide cushioning and help maintain the natural curve of your neck.
  • Rest your arms on the floor beside your body with your palms facing down.
  • If necessary, adjust the height of the blanket or add additional support to ensure comfort and proper alignment.
  • Bend your knees and use your abdominal muscles to lift your legs off the floor towards the ceiling.
  • Extend your legs fully towards the ceiling, engaging your thigh muscles.
  • Press your hands into the floor and use your core strength to lift your hips slightly towards the ceiling.
  • Relax your neck and allow your throat to remain soft and open.
  • After lifting your legs towards the ceiling, place your feet on the seat of the chair with your knees bent.
  • Hold onto the back legs of the chair for stability as you lower your legs towards the floor behind you.
  • The chair provides support and reduces the intensity of the stretch on your spine and hamstrings.
  • Follow the same steps as above, adjusting the height of the blanket as needed.
  • Hold the pose for 30 –50 seconds, breathing deeply and evenly.
  • To release, slowly roll down through your spine, one vertebra at a time, until your legs are resting on the floor.
Key Alignment Points
  • Avoid rounding or overarching the spine. Keep it straight and aligned from the base of the neck to the tailbone.
  • Focus on relaxing your facial muscles, neck, and shoulders while maintaining engagement in your core muscles.
Common Misalignments / (Mistakes)
  • Common mistake is not holding the core muscle tightly
Contraindication / Cautions
  • Avoid in case of weak or injured cervical muscles
  • Avoid in case of weak legs, weak hamstring muscles
  • Avoid during menstruation
  • Avoid if suffering from thyroid or glaucoma
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