PLOUGH POSE (Halasana)
Plough Pose (Halasana)
Plough pose is often an optional pose following Shoulder Stand (Sarvangasana), and for good reason. I consider it a very advanced posture that should be approached with patience, gentleness and mindfulness. In my youth I had no problem getting into its variation, Folded Plough, but these days it remains elusively out of reach…which is yet another reason to approach all poses with an open mind for questioning — ‘Where is my body at today? In this very moment?’
Plough requires open hamstrings and a very flexible spine. It can aggravate a tender neck and if a student lacks an active core, this pose should be avoided. That said, it can provide a deep sense of calm and quietude for some, as well as a sensation of warmth flowing through the body as energy is released through the spine.
This pose should only be taken once the body is warm.
ALIGNMENT
While on your back with palms facing down, exhale and bring knees to your chest. (Some teachers advise lifting legs to a vertical; I think this strains the lumbar).
Using the core and bringing palms to lumbar for support, raise the legs perpendicularly into Shoulder Stand.
Pause and take notice of any sensation.
If you have no pain along the upper back and neck, extend the feet behind you.
Do not turn the head to look right or left.
If it feels safe, lower the arms to the ground, palms down.
VARIATIONS
If and only if the knees drop easily to the ground, drop the knees to the ground – Folded Plough (Karnapeedanasana). There should be no effort to get there.
GETTING OUT OF THE POSE
If the knees are bent, slowly straighten them back to Plough.
Bring palms to lumbar again. Slowly and with control allow each vertebrae to roll out.
You can stretch the arms overhead to equalize the spine.
BENEFITS
- Opens the shoulders and builds flexibility in the spine
- Calms the nervous system including the mind
- Can be helpful in releasing ‘chi’ throughout the spine
- Improves digestion via internal massage
CONTRAINDICATIONS
- neck pain
- lumbar pain
- sciatica
- disk herniations
- menstruation
- high blood pressure
- pregnancy