Halasana (Plow pose)_Manu

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Halasana (Plow pose)

(2010-05-15 07:42:34)

标签：

杂谈

分类： Yoga

Hala = plow
asana = pose

1. Inhale and raise your legs upto 90 angle, and then with exhale raise your back and hips from the ground and slowly lower your toes to the floor above and beyond your head. As much as possible, keep your torso perpendicular to the floor and your legs fully extended.

2. With your toes on the floor, lift your top thighs and tailbone toward the ceiling and draw your inner groins deep into the pelvis. Imagine that your torso is hanging from the height of your groins. Continue to draw your chin away from your sternum and soften your throat.

3. You can continue to press your hands against the back torso, pushing the back up toward the ceiling as you press the backs of the upper arms down, onto your support. Or you can release your hands away from your back and stretch the arms out behind you on the floor, opposite the legs. Clasp the hands and press the arms actively down on the support as you lift the thighs toward the ceiling.

4. You can hold the pose for 1 minute to 3 minutes. and then inhale lift your legs slightly upside then back and hips down on the ground, exhale and legs come back on the ground and then relax in savasana.

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 headache, infertility, insomnia, sinusitis

Contraindications and Cautions

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.
With the feet on the floor, this pose is considered to be intermediate to advanced. It is not advisable to perform the pose in this way without sufficient prior experience or unless you have the supervision of an experienced instructor.

Note : here's a tendency to overstretch the neck by pulling the shoulders too far away from the ears. While the tops of the shoulders should push down into the support, they should be lifted slightly toward the ears to keep the back of the neck and throat soft. Open the sternum by firming the shoulder blades against the back.

Namaste Ji,
Yogi Manu.

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