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Halasana | Plow Pose

Halasana | Plow Pose

The Plow is a forward bending position that stretches the entire spine, but the main focus is on the cervical region. It renders the spine more flexible and healthy, also stretching the hips and leg muscles. The pose might look fairly easy but with the feet on the floor, it’s considered to be intermediate to advanced. Don’t attempt the full pose without sufficient prior experience unless you have the supervision of an experienced instructor as you might cause injury to the neck.


> Support the back and lower the feet behind the head and if possible touch the toes on the floor, if the toes touches the floor release the hands from the back and interlock the hands behind the back pressing the hands towards the floor (release the pinkie and ring finger), walk the toes towards the head if possible, create a small space between the chin and the chest.
> Modification: Keep hands on back if not able to place toes onto the floor.

Drishti: Tip of the nose

Key benefits:

> Calms the brain
> Stimulates the abdominal organs and the thyroid gland
> Stretches the shoulders and spine
> Helps relieve the symptoms of menopause
> Reduces stress and fatigue
> Therapeutic for backache, headache, infertility, insomnia, sinusitis


Preparing poses: Hold 30 sec-3 min (beginners)
Modification: Hold 30 sec-3 min
Full position: Hold 30 sec-3 min (intermed/advanced).



> Diarrhea, menstruation, neck injury
> Asthma & high blood pressure: Practice Halasana with the legs supported on props.
> Pregnancy: If you are experienced with this pose, you can continue to practice it late into pregnancy. However, don’t take up the practice of Halasana after you become pregnant.

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Yogans kroppsövningar, asana, är den mest utbredda formen av yogisk praktik, men meditation och pranayama (andningsövningar) får allt större utrymme även i väst. Många forskningsstudier har de senaste åren befäst yogans positiva effekter på fysisk- och mental hälsa. Ökad rörlighet, förbättrad koordination, ökad smidighet, muskeltoning och bättre uthållighet i leder/ligament är kanske de mest uppenbara. Men yoga inverkar även positivt på kroppens inre organ, ämnesomsättning, motverkar ångest och stress likväl som lindrar vid diabetes samt kan underlätta vid rehabilitering av hjärt-/kärlsjukdomar.