Plough Pose (Halasana)
Halasana comes from the Sanskrit word “Hala”, meaning plough — a traditional farming tool used to prepare the earth. This asana symbolizes preparing the mind and body for spiritual growth, just as the plough prepares the soil for new life. It deeply rejuvenates the body, improves flexibility, and calms the nervous system.
Steps to Perform
Step 1
Lie on your back with arms resting alongside your body, palms facing down.
Step 2
Inhale and lift your legs to a 90° angle, keeping them straight.
Step 3
Support your hips with your hands and slowly roll your legs over your head, lowering your toes toward the floor behind you.
Step 4
Keep your legs straight and your hands either supporting your back or resting flat on the mat.
Step 5
Breathe slowly and hold the posture for 30 seconds to 2 minutes as comfortable.
Step 6
To release, slowly roll your spine down to the mat, one vertebra at a time, and relax in Savasana (Corpse Pose).
Benefits
- Stretches and strengthens the back, shoulders, and spine.
- Stimulates the thyroid and abdominal organs, improving digestion and metabolism.
- Relieves stress, fatigue, and tension in the shoulders.
- Helps calm the mind and improves sleep quality.
- Increases flexibility in the spine and hamstrings.
Precautions
- Avoid if you have neck, back, or hernia issues.
- Not recommended during pregnancy or menstruation.
- Move slowly and avoid forcing the legs to the floor. Beginners can use props like cushions or blankets for support.