HALASANA: The Plough

This posture is not suitable for everyone.  The Plough is usually approached via the Shoulder stand: Sarvangasana.  If you are not comfortable in shoulder stand then wait until you are before attempting the full version of Halasana.  If you have a history of neck problems again avoid the posture at least until you have checked it out with your doctor.

A good preparation from Shoulder Stand is to begin by lowering one leg out to the side and down to the ground.  Keep the other big toe pointing to a point on the ceiling (not a moving cloud!).  Hold the foot down for about 10 seconds.  Raise and repeat with the other leg.  Separate the feet widely and then take both feet down to touch the ground.  At this point you may realise that the hands are no longer supporting the back and the arms can be swung round to take hold of the feet to guide to the feet together.  Keep the legs straight.  Be aware of the strong folding of the neck.  If there is ANY discomfort come out of the pose slowly.  The legs or feet can be taken down to rest on a chair if it is difficult to reach the ground.  More adept yogis may of course take both legs down simultaneously, keeping the legs straight and together.

Again only if comfortable the arms can be swung round behind the back, the fingers interlocked and the palms of the hands turned out and up with the thumbs towards the ground.  The feet may be pointed or flexed.

Hold the posture for up to three to five minutes, or at least for half a minute or five or six steady breaths.

The asana provides a good stretch for the spine and back.  It is said to help anyone with stiff shoulders as well as abdominal bloating.  It can be seen as a reverse of the normal sitting forward stretch and like that posture it is claimed to be good for relief of high blood pressure and tension in general once you have learned how to relax in the posture.

Derek Osborn                                                  200604