In this Yoga posture, the body forms the shape of a plough. That is why this posture is called the posture of the plough. Practice of this posture provides flexibility to the backbone, makes it active. Muscles of the neck work properly. Therefore, there are no complaints of the neck and the body glows.
How to do Hala Asana
- Sit on the floor and lie supine. Keep your arms close to the body with palms facing the ground. Like the Shoulderstand Posture, raise your slowly to the angles of 30 degrees, then to 60 degrees and finally to 90 degrees.
- Pressing the ground with your palms, raise your legs and back and let the feet touch the ground away from you head. In this position, your legs should be straight and the knees should touch your head.
- After waiting for a few moments, slowly take your toes further away from head. This way, your back would be bent further and the whole pressure would be on the lower region of the upper part of the spinal column.
- Now take your feet as away from your head as possible. Now the pressure point will be near your shoulders.
- During this posture, you should breathe normally. When the toes are about to touch the ground, then you should move your chin towards your neck.
- This posture should not be ended abruptly. Rather, you should slowly touch your back to the ground, then raise your legs at an angle of 90 degrees, then after some time, bring it to the angle of 60 degrees, then to 30 degrees and ultimately come to the posture of The Corpse.
Initially, this posture should be practiced only for 5 to 10 seconds. However, you should increase your stamina slowly, to increase this time to one minute. Once you are in a position to remain in this posture for one minutes, then you can go upto 4 to 5 minutes, taking care that the increase in the time is incremental and is not more than one minute per week.
Benefits of HalaAsana
This posture massages the inner parts of the body, increases mental capacity and makes the body soft and flexible. This posture has a beneficial effect on the spinal column. According to the Yoga literature, the more flexible the spinal column of a person is, the more healthy and long life he or she will enjoy. If you look at the above picture carefully, you will be able to make out that the whole spinal column is folded as if it were a cane. As a natural result, the spinal column and all the vertebrae and muscles get exercised and become flexible. This posture is also beneficial to remove constipation. Since this posture has advantageous effect on the spinal muscles, therefore this also affects the involuntary nerves, the effect of which reaches the mind also. Therefore, this Yoga posture is the best posture keeping in view the mental and physical health.
This posture works like a powerful tonic because it has direct effect on the spinal column. It is the spinal cord in which the Cerebro-spinal axis (Spinal cord or Sushumna Nadi) is situated. The fully automatic (involuntary) mascular system is concerned with this spinal column. When a person practices the Plough Posture, the flow of blood in the back region is restricted due to the pressure exerted on it. However, when this pressure is released, the blood rushes there in large quantities and saturates the muscles therein. When oxygen rich blood flows in these muscles, it benefits the root of the involuntary muscular system which originates from here, thereby correcting many ailments of the stomach.
Practice of this Yoga posture is very beneficial to women. Frequent miscarriages, missed abortions and other ailments of the reproductive system, which are caused due to instability of the uterus, are removed by practive of this Yoga posture, along with Uddyan Bandha.
During this posture, one should meditate on Vishudhi Chakra (Laryngeal Plexus) or Manipoorak Chakra Navel Plexus) situated in the navel region.