Plow yoga pose

Indeed, if you do the plow pose for a long time, it can heal the spine, namely, osteochondrosis of all parts of the back. Sounds tempting! Moreover, for beginners in yoga, the asana may seem simple: “you need to lie on your back and just throw your legs behind your head” … So, but not quite like that. In fact, the pose of the plow is quite complicated, you need to strictly observe the execution technique and know all the contraindications.

But if you master Halasana (the Sanskrit name for asana), then thanks to it, as the famous yogi B.K.S. Iyengar, “joy and energy will flow into your life in an endless stream.” Let’s see why.

The benefits of exercise

Plow pose in yoga refers to inverted asanas. And they are very healing in their effect on the entire human body.

1. First of all, halasana is useful for problems with the spine. It removes osteochondrosis, all types of curvature. And all because in the plow position the maximum extension of the spine is achieved, especially in the cervical region. In turn, this enhances blood circulation, develops flexibility, and corrects deformities.
2. The plow pose also brings fresh blood to the head. This means that brain cells are renewed, mental ability is enhanced, memory and attention are improved, the head becomes light and clear. Farewell, drowsiness, apathy and headaches!
3. Stimulates the work of the pituitary gland. Blood flows to the pituitary and pineal glands – important glands in the brain, on which our health directly depends. Both physical and mental.
4. Starts the rejuvenation process. Due to what is this happening? Like all inverted asanas, Halasana changes the flow of energy in the human body. It is about prana and apana. Prana moves up, apana moves down. And when we assume the pose of a plow, we just redirect the flow of these energies and start the process of rejuvenation.
5. Strengthens, restores and rejuvenates the muscular system.
6. Stimulates digestion, improves metabolism.
7. Clears toxins. Lymph removes everything unnecessary from the body. And it flows only under gravity or during muscle work. If a person leads an inactive lifestyle, his muscles are flabby and not developed – the lymph, alas, stagnates. An amazing effect occurs when we assume the plow pose. Lymph under the force of gravity again begins to work and free the body from accumulated toxins.
8. Eliminates fat deposits in the abdomen and thighs.
9. Stimulates all endocrine glands, as well as the liver, spleen and adrenal glands.
10. Very good for the female reproductive system. Asana is useful for menstrual disorders, disorders of the urinary and reproductive systems, both in women and men.
11. Turns on the parasympathetic nervous system, which is responsible for relaxation. After all, what happens when we do Halasana? Increased intracranial pressure. Here the body “wakes up” and starts the process of self-regulation. He begins to reassure us, saying that everything is fine, there is no danger. That is why, when we come out of this posture, there is such a pleasant feeling of bliss, relaxation. The parasympathetic nervous system has turned on in the body.
12. Fills with energy, relieves fatigue, insomnia.

Exercise harm

Contraindications for the plow position include:

• high blood pressure
• injuries of the cervical vertebrae, hernia, protrusions in the cervical region (there is a chance to worsen the condition by entering and exiting the asana)
• neck and shoulder pain
• arteriosclerosis (loss of elasticity of the arteries)
• asthma

There are also time limits:

• neck and shoulder pain
• full stomach and intestines
• stomach upset
• Strong headache
• physical fatigue
• unprepared body
• pregnancy
• menstruation period in women
• Halasana is also not recommended for children under 12 years of age (due to its hormonal effects)

How to Do the Plow Pose

ATTENTION! The description of the exercise is given for a healthy person. It is better to start the lesson with an instructor who will help you master the correct and safe execution of the plow pose. If you do it yourself, carefully watch our video tutorial! Wrong practice can be useless and even dangerous to the body.

Step by step execution technique

Step 1

We lay down on our backs. We translate straight arms through the sides back and stretch behind the head.

Step 2

With an exhalation, we pull our knees to our chest and put our feet behind our heads. At the same time, our hands are still behind our heads.

ATTENTION! We roll our legs back, in no case do we throw them with a jerk. Protect your lower back!

Step 3

We check the position of the body: the weight should be located on the shoulder blades, in no case on the neck. She must be free!

ATTENTION! The head turns easily to the sides, check.

Step 4

We lower our feet into our palms. We try to round the back, directing the tailbone to the floor. We feel how the weight of the body shifts from the cervical region closer to the lumbar. We remain in this position for a while, let the back get used to it.

Step 5

The legs may be slightly bent at the knees at first. But then gradually we try to straighten and stretch them.

ATTENTION! The palms hold the feet firmly.

Step 6

We breathe evenly, calmly. We relax the lower abdomen.

ATTENTION! The back is still round, and we seem to be pulling it back. And we pull the pelvis towards the head, increasing the tension of the spine.

Step 7

Remain in this position for 1 minute.

ATTENTION! Over time, the duration of stay in the asana can be increased to 3 minutes.

Step 8

We come out of the pose. We do it in stages. First, bend your knees and lower them as slowly as possible to the floor. So we compensate for the impact on the cervical region. We return the hands to their original position, along the body. If necessary, we can support the lower back with them when leaving the pose. And rest for a minute or two.

ATTENTION! Don’t put your feet on the floor!

Tips for beginners on how to best master the plow pose

Accurately following our step-by-step instructions will allow you to avoid neck injuries. And it is very easy to get it if you do Halasana incorrectly. So, what you need to pay attention to before you start doing the plow pose:

1. We don’t help ourselves. When we put our feet behind our heads, we do not use our hands. From the word “absolutely”. If we help ourselves with our hands, push them off the floor, we will automatically direct the weight of the entire (!) Body onto the unprepared neck. What does it threaten? In just a few sessions, you can secure yourself a pinched nerve in the neck and displacement of the vertebrae.
2. We start with transitions. Therefore, it is so important to master Halasana gradually! For starters, it’s best to just roll on your back. At the same time, our arms are extended behind our heads, our knees are pulled up to our chest. In this position, we take a breath, while exhaling we raise the pelvis and take the feet back. We warn you, it may not work right away, try it! Again and again. Until your back muscles get stronger.
3. We put a chair behind us. When you master the roll, you can put a chair behind you. As you move your legs back, place your feet on a chair. But still make sure that your body weight is on your shoulders and shoulder blades. By no means around the neck.
4. Round your back more. Then, when it will be easy for you, you can refuse to help the chair. Now follow exactly the technique we have given you. Do plow pose every day. And then you will see that the back will begin to gain mobility. Gradually: first in the lower back, then in the thoracic region and then in the cervical. Round your back more and take your heels as far as possible behind your head.

How to enhance the effect of the plow pose

So, over time, your back will become more flexible. This means that you can go deeper in this pose. What can be done? We advise you not to keep your feet in your palms, but to take them further. At the same time, we connect the palms. And the insteps of the feet will be on your floor. Run time: 1-3 minutes.

Good practice everyone!