Hala-asana
The The Sanskrit word Hala means plow, as in a traditional plow that is drawn by a horse or oxen. When performing this posture your body resembles a plow.
Instructions:
1. Lie flat at the lower back withinside the shava-asana (the corpse pose).
2. Inhale through the nostrils. Place the arms face-down at the ground. Keeping the hips
at the ground, bend the knees and produce them up in the direction of the belly even as exhaling.
3. Inhale, then even as exhaling, boost the legs instantly up perpendicular to the ground. You
may also assist your hips together along with your arms or go away the fingers flat at the ground, whichever
is maximum comfortable.
4. Exhale and keep to elevate the legs over the head, bending on the waist, lifting the
lower back and buttocks till the ft contact the ground without delay in lower back of the head. Keep the
ft together. If the decrease lower back is supported via way of means of the arms strive returning the fingers flat
to the ground with the arms dealing with down. If you're not able to simply vicinity the
fingers at the ground keep to assist the decrease lower back with the arms.
5. Keep the knees instantly. Breath slowly thru the nostrils and keep the posture for
numerous minutes. If you can't contact the ground together along with your ft keep them as near the
ground as viable and keep to exert attempt to decrease them.
6. Reverse the stairs to go back to the shava-asana.
Comments:
The advantages of this posture, just like the sarvanga-asana, are numerous. All of the muscular tissues and ligaments in the calves and thighs are stretched ensuing in extra leg flexibility. People stricken by leg cramps will locate high-quality comfort from the hala-asana.
Since the stomach location is contracted, blood compressed out of this location releases pollutants and whilst the contraction is launched the location is flooded with richly oxygenated blood. The contraction additionally allows to relieve fueloline and stimulates a slow digestive system. Similar results take vicinity because the neck and chest location is compressed effecting the throat, thyroid, hyperthyroid and lungs. Upper and decrease lower back ache or soreness is relieved because of the ahead stretching of the backbone.
It is fairly endorsed that this posture be observed via way of means of the sarvanga-asana. In fact, many of the advantages of the sarvanga-asana practice to the hala-asana as properly with the delivered advantages designated above. The hala-asana is an first rate morning posture despite the fact that a few would possibly locate it greater tough then. During sleep the backbone can emerge as quite compressed ensuing withinside the revel in of tightness or stiffness in the lower back. A few repetitions of the hala-asana will fast repair flexibility to the backbone in addition to promote
alertness.
Repetitions:
Hold the hala-asana for so long as you're comfortable. 20-30 seconds is best for early attempts, boom
the time progressively as you emerge as greater comfortable.
Variations:
There are numerous versions of the simple hala-asana every of which require extra flexibility withinside the backbone and legs. Once one is adept at appearing this asana those versions can be tried. The first entails swinging the fingers round and both touching or greedy the ft with the arms (1). The posture is then held on this role. (illustrated above)
Another variant requires losing the knees to the floor and setting them near the ears and keeping
the fingers prolonged at the ground (2). And sooner or later from this transformation the fingers are swung round and located over the legs in the back of the knees and the arms are clasped and pressed down at the knees to keep them firmly at the ground (3). All 3 versions are held even as respiratory lightly lightly thru the nostrils.
Restrictions:
The hala-asana ought to now no longer be achieved via way of means of lady who're menstruating, as is the case with all inverted postures (in which the legs are boost over the head). No different regulations practice.
Benefits of Halasana:
- Practicing this asana frequently can keep away from sickness like diabetes, obesity, constipation, belly disorder, Blood strain, and menstrual disorders
- It makes your spine elastic and flexible.
- Halasana allows to lessen each stomach and frame fat.
- It improves reminiscence power.
Contraindications of Halasana:
Those having neck ache, spondylosis, and excessive blood strain ought to now no longer exercise this yoga pose.
Pregnant girls ought to now no longer do this asana.
Generally asked questions:
Q.1. How do I enhance my plow pose?
Ans: Use the non-stop rolling approach with plow pose and Sarvangasana at hire 30 to 50 instances in 15 minutes, after which try and keep on each aspects for 1 minute. after 10 days of exercise, you could boom the timing. you could enhance any yoga pose via way of means of day by day exercise only.
Q.2. Is Plow pose risky?
Ans: plow pose is risky in case you are stricken by any bodily hassle as it places the frame in an unstable, surprising role. plow Pose can placed the neck in a completely prone role if an excessive amount of of the frame`s weight is located on the pinnacle of the spinal column. Poor alignment of the legs additionally will increase the opportunity of stress .
Q.3. Who ought to now no longer do Halasana?
Ans: The one who's stricken by enlarged thyroid, spleen, and liver and, Pregnant ladies or ladies for the duration of their menstruation time ought to keep away from Halasana. due to the fact in Plow pose plenty of strain comes on the decrease abdomen.
Q.4. Is Halasana an inversion?
Ans: Yes, Halasana is an inverted yoga Pose that actions the neck into deep ahead flexion.
Q.5. What muscular tissues does plow pose stretch?
Ans: Plow Pose stretches the shoulders, lower back, neck, hamstrings, and calves. It is a pose with the intention to stretch the paraspinal muscular tissues of the decrease lower back, which might be regularly now no longer .
