Side Plough Pose
पार्श्व हलासन
Target Muscles
Benefits (6)
- + Deeply mobilizes and rotates the spine, increasing flexibility.
- + Strengthens the core and abdominal muscles.
- + Stimulates abdominal organs, aiding digestion and detoxification.
- + Calms the nervous system and alleviates mild backache.
- + Improves blood circulation to the upper body and brain.
- + Stretches the hamstrings and glutes.
Avoid If (6)
- - Neck injury or severe neck pain.
- - Spinal injury or disc problems.
- - High blood pressure or heart conditions.
- - Glaucoma or ear problems.
- - Menstruation or pregnancy.
- - Diarrhea.
About
Side Plough Pose is an intermediate to advanced twisting inversion that deeply mobilizes the spine and strengthens the core. It offers a unique spinal rotation while the body is inverted, promoting flexibility and detoxification.
Step-by-Step Instructions
1. Lie supine on your back. Inhale, lift your legs and torso, supporting your body on your shoulders, coming into Sarvangasana (Shoulder Stand). Ensure your shoulders are on a folded blanket.
2. Exhale, slowly lower your legs towards the floor behind your head, coming into Halasana (Plough Pose). Keep your legs straight and active, pressing the tops of your thighs towards the ceiling.
3. From Halasana, exhale and gently twist your torso to the right, bringing both legs together to the right side, parallel to the floor. The feet should be stacked.
4. Keep your legs fully extended and active, pressing through the heels. Anchor your shoulders and the back of your head firmly into the floor.
5. Maintain the straightness of your legs and the integrity of your spine. Engage your core to support the twist and maintain balance.
6. Hold the pose, taking several deep breaths. With each exhalation, deepen the twist from the waist.
7. Inhale, slowly bring your legs back to the center, returning to Halasana.
8. Exhale, twist your torso to the left and bring both legs to the left side, mirroring the first side.
9. Hold for an equal duration, then inhale to return to the center in Halasana.
10. Inhale, lift your legs back up, returning to Sarvangasana.
11. Exhale, slowly lower your spine, segment by segment, back to the floor, coming to supine position.
12. Rest in Savasana.