Halasana (Plow pose)
Halasana is a great introduction to yoga inversions. It increases the spine flexibility, circulation, vitality, strengthens the abdomen and prepares you for relaxation and meditation.
The benefits are the stress relief, the backache and headache relief, and digestion stimulation.
| Skeletal joint actions | Muscular joint actions | |
| Spine | Flexion |
Eccentric contraction To resist flexion from weight of body: Spinal extensors |
| Upper limbs |
– Scapular adduction, downward rotation and elevation, – Shoulder extension and adduction, – Elbow extension, – Forearm pronation, – Wrist extension, – Hand and finger flexion |
Concentric contraction – To adduct, elevate and downwardly rotate scapulae: Rhomboids, levator scapulae – To stabilize shoulder joint and prevent protraction of head of humerus: Rotator cuff – To extend and adduct shoulder joint: Triceps brachii (long head), terres major, posterior deltoid – To extend elbow: Triceps brachii – To clasp hands: Flexors of hand and fingers |
| Lower limbs |
– SI joint nutation – Hip flexion and adduction – Knee extension, – Ankle dorsiflexion, – Toe extension |
Concentric contraction – To extend knee: Vastii – To dorsiflex ankle and tuck toes under: Tibialis anterior, toe extensors Eccentric contraction To maintain alignment of legs: Hamstrings, adductor magnus, gracilis Passively lengthening Gastrocnemius, soleus |
Emilie
200Hr YTT – Vinyasa Flow (Weekend)