Halasana technique

The name comes from the Sanskrit words hala meaning “plow” and asana meaning “posture” or “seat. The plow is represented in the myths and traditional stories of Egypt, China, Tibet & India. In the Ramayana, King Janaka uncovers a beautiful baby girl as he is plowing the earth in a sacrificial ground. He adopts the baby and names her Sita, and she later becomes the beautiful wife of Rama. This story relates the power of the plow as a tool for revealing hidden treasures.

 

Benefits:

  • Calming, restorative effect on the sympathetic nervous system
  •  Assists in balancing the glandular secretions adrenaline and thyroxin
  •  Improve in the elimination of toxins in the digestive and urinary tracts
  • Relief from hypertension in the pose for those with high blood pressure
  • helps nourish the thoracic and lumbar regions of the spine by increasing circulation and suppleness
  • Promote mental clarity and increased vitality

 

Finishing sequence:

Halasana  is part of the finishing pose as it helps to prepare the practitioner for relaxation, pranayama and meditation. This pose taps into the body’s natural processes of relaxation by pacifying the nerves, soothing the brain and heart , and regulating the breath. All this preparation helps to develop the stillness and alertness needed for pranayama and meditation.

 

Cautions:

  • Take care not to overwork and possibly injure the vulnerable cervical vertebrae.
  • Practice on a thicker yoga mats else if you are using a thinner mat, try folding the mat in half to create a double thickness under your head, shoulders, and arms, or use two mats, one on top of the other.
  •  Additional support will be needed in the event of serious neck problems
  • This pose can put significant strain on the cervical spine, which does not normally undergo this type of stress, and can cause injury if not performed properly.As alternatives, simply lying on the back and raising the legs into a hamstring stretch, or doing a seated forward bend may be appropriate.

Step-by-step:

  • Lie flat down on your mat with arms at your sides, palms down pressing into the floor.
  • Spread your shoulder blades apart with a slight inward rotation of the arms.
  • With an inhalation, lift your legs up to vertical, keeping your spine flat on the floor.
  •  Take several breaths here, feeling the release of any tension in the throat, shoulders, and chest with each exhalation.
  • With your next exhalation, slowly draw your navel toward the spine and lift your legs over your head, lifting your hips off the floor.

Beginner’s  tip:

  1.  move near a wall and with your legs vertical,
  2. bend your knees to 90 degrees &  press your feet into the wall, and practice raising your hips.
  3. When you feel a softness coming to your frontal body, move away from the wall to work at lifting your legs over your head until they are parallel with the floor.
  4. Keep your legs firm, your knees straight, and avoid hardening your buttocks.
  5. With your toes on the floor, lift your top thighs and tailbone toward the ceiling and draw your inner groins deep into the pelvis. Continue to draw your chin away from your sternum and soften your throat.

 

  • Once you can maintain your balance( shown in the above pic), focus on the rise and fall of the breath, filling the back of the lungs as you inhale
  •  As the spine lifts, the toes will sink toward the floor.
  •  Keep normal breathing and  with each cycle, try  to release tension in the frontal body while supporting the lift in the back body (spine).
  • After 10 cycles of breath, slowly bend your knees and roll the spine down until the whole back side of your body rests on the floor.