Plow Pose
हलासन
Target Muscles
About
Halasana, or Plow Pose, is an inverted asana that stretches the spine, shoulders, and hamstrings. It calms the brain and stimulates the abdominal organs.
Benefits (5)
- + Stretches the spine, shoulders, and hamstrings
- + Calms the brain and relieves stress
- + Stimulates abdominal organs
- + Improves digestion
- + Relieves symptoms of menopause
Avoid If (5)
- - High blood pressure
- - Neck injuries
- - Back pain
- - Pregnancy
- - Menstruation
Step-by-Step Instructions
1. Lie on your back with your arms alongside your body, palms facing down.
2. Inhale, lift your legs up to 90 degrees.
3. Exhale, engage your core and roll your legs over your head, bringing your toes towards the floor behind you.
4. If possible, rest your toes on the floor. Support your back with your hands, keeping your elbows close to your body.
5. If your toes are on the floor, you can interlace your fingers behind your back and press your shoulders down.
6. Breathe deeply, keeping your neck relaxed and your gaze towards your navel.
7. Hold the pose for several breaths, maintaining a steady and even breath.
8. To release, gently roll your spine back down to the floor, vertebra by vertebra. Use your core to control the movement.
9. Slowly lower your legs and relax in Savasana (Corpse Pose).
निर्देश (Hindi)
1. पीठ के बल लेट जाएं, हाथों को शरीर के बगल में रखें।
2. श्वास लें, पैरों को ऊपर उठाएं, 90 डिग्री पर लाएं।
3. श्वास छोड़ें, पैरों को सिर के ऊपर से पीछे की ओर ले जाएं।
4. पैरों को फर्श पर टिकाएं, हाथों को पीठ पर सहारा दें।
5. यदि संभव हो तो हाथों को आपस में पकड़ें, कंधों को नीचे दबाएं।
6. सांस लेते रहें, गर्दन को सीधा रखें।
7. कुछ सांसों के लिए स्थिर रहें।
8. धीरे-धीरे रीढ़ को नीचे लाएं, पैरों को ऊपर उठाएं।
9. धीरे-धीरे पैरों को नीचे लाएं, शवासन में आराम करें।