As it is correct to do a plow pose in yoga

As it is correct to do a plow pose in yoga

Many million people on our planet practice yoga. And all because it is some kind of philosophy of a sound body and soul. Yogichesky poses, or asanas, are directed to restoration and development of various parts of an organism. Halasana, or a plow pose, works generally for elimination of problems with a back.

Work of muscle and joints

Halasana is considered quite difficult exercise. At its performance practically all groups of muscles work. The special attention is the share of muscles of a back, hands, hips, a press. Work of the last is especially important, they together with back are responsible for stability of the case.

The asana is directed to study of various joints of a body: backbone, lumbar department, ankle, humeral and chest departments. When performing exercise the backbone and a waist stretch, there are more elastic sheaves in coxofemoral and cervical joints.

Sheaves and sinews in knee and talocrural joints are perfectly studied, there is an extension of cervical department of a backbone.

Advantage of an asana for an organism

You will not call Halasana by an easy pose. In order that technically to execute it, forces of all organism are used.

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That is why she starts subsequently and strengthens work of all body and brings a lot of benefit, namely:

  • develops and stretches a backbone;
  • improves mobility of vertebras;
  • improves a bearing;
  • strengthens back nerves;
  • promotes prevention of osteochondrosis;
  • removes stress of back and cervical departments, strengthens them;
  • improves mobility of brushes, elbow, shoulder, ankle joints;
  • improves blood circulation in a brain and strengthens work of a hypophysis;
  • strengthens a cardiac muscle;
  • significantly improves work of a liver;
  • normalizes work of intestines and exchange processes;
  • works like internal massage of bodies therefore eliminates locks, dyspepsia, the increased gas generation in intestines;
  • normalizes appetite;
  • improves functions of a thyroid gland;
  • promotes weight loss due to correction of a fat layer on a waist and hips;
  • has salutary effect on kidneys and urinary tract;
  • strengthens work of a reproductive system;
  • shown for prevention of painful states during periods;
  • strengthens nervous system;
  • reduces stress;
  • promotes a healthy sleep;
  • interferes with fatigue and irritability;
  • strengthens the immune system;
  • interferes with arthritis and a syndrome of chronic fatigue;
  • sates a body with energy;
  • brings joy.

Contraindications and precautionary measures

Halasang is recommended to carry out only to healthy people.

Important! When performing an asana it is impossible to focus attention to speeds and the number of repetitions. Doing any exercise, it is necessary to pay special attention to work of each muscle and body and also to feel comfortable physically and psychologically.

It is possible to carry to contraindications:

  • problems with a back, including backbone hernias;
  • probability of loss of an intervertebral disk;
  • heart troubles;
  • hypertension;
  • epilepsy;
  • severe headaches, migraines;
  • asthma;
  • periods;
  • pregnancy;
  • the increased intra cranial pressure;
  • obstructive form of pulmonary diseases;
  • peeling of a retina, glaucoma and other serious eye diseases;
  • back, neck, waist pains;
  • the injuries suffered recently.

When performing an asana it is necessary to be careful in special degree:

  • to people of advanced age;
  • to teenagers;
  • at backbone osteochondrosis;
  • at unstable blood pressure;
  • at damage of the brain vascular system;
  • in the presence of stones in kidneys and a zhyolchny bubble;
  • if stuffy nose;
  • at a reflux of a gullet, stomach;
  • if there are problems with a thyroid gland.

Whether you know? In a backbone the different people can have a different number of bones. So, the adult can have from 33 to 35 vertebras, and on a tailbone — from 4 to 6.

Preparatory exercises

Because of complexity of an anana the experts advise to be prepared for it, carrying out several less difficult poses.

So, before a pose of a plow it is possible to execute a number of static exercises:

  1. To lay down on a back, the look is sent to a ceiling. Having raised a nape, to feel tension in a front part of a neck and a throat.
  2. To lay down on a stomach the person in a floor. To rest a forehead against the back of palms and to rise on couple of centimeters. To feel muscular tension.
  3. To be located on one side, the hand is on a hip, the look looks directly. To reject the head and to be late to feeling of tension of muscles of a neck. To repeat on other side.
  4. To execute birch or Sarvangasana. To lay down for this purpose on a floor, legs and feet together. To raise equal legs up, to raise a basin by means of hands so that leaning on shoulders, legs and a back formed a right angle with a floor. To be late in a final point for several seconds and to fall slowly by a floor.

Technology of performance

Before performance of a pose of a plow the obligatory warm-up of all body is necessary.

Whether you know? On June 21 the International day of yoga is around the world celebrated.

The asana is carried out as follows:

  1. To lay down on a rug, to extend hands in the area of a body, palms to look down, legs and feet are pressed to each other.
  2. To breathe quietly and deeply.
  3. Further direct legs rise vertically by means of press muscles, and palms help to push away the case.
  4. Palms rest against a floor even more.
  5. To slowly raise a basin, at the same time to bring legs back and up so that they appeared behind the head.
  6. Gradually, stretching a backbone, to lower legs down so that toes fell by a floor.
  7. In a final point they stand on a floor.
  8. Weight is the share of shoulders, but not of a neck.
  9. The chin reaches for a neck, the head does not strain.
  10. For support it is possible to turn palms up and, having bent elbows, to place them on a breast.
  11. In a final point to be late for some time (of a minute to ten), depending on preparation.
  12. To breathe quietly and measuredly.
  13. After that very slowly to return to initial situation.
  14. To calm a body and reason, having executed Shavasana or a pose of a corpse.

Important! At an entrance and an exit from Halasana sharp movements are banned. You risk to injure a backbone. The first time is recommended to execute an asana under supervision of the expert.


It is initially necessary to carry out this asana technically correctly, and to make it quite hard. For this purpose it is possible to simplify it a little:

  1. For the first times it is possible to lift not straight lines, and the bent legs, straightening them as far as possible. The main task of an asana — extension of a backbone without traumatic effect.
  2. It is possible to put a chair near the head. So, raising legs, you can touch by toes not of a floor, and to put them on a chair that much easier at first and allows to estimate the opportunities and to experience performance of a pose.
  3. To execute to Halasang half. To lay down for this purpose on a back, hands and feet are together, hands under buttocks. To raise direct legs up, then to incline to a forty-five-degree corner and to part in the parties. To hold situation several seconds, then to connect legs together and to lower smoothly on a floor.

Halasana is carried to the Himalaya yoga.

If you already mastered a plow pose, it is possible to complicate it:

  1. For this purpose delete socks as it is possible further from the head. At the same time it is possible to rest about fingers or to extend them. When performing an asana of a hand can be as along a body, and behind the back palms up. It is possible to clasp with hands and heels and, thus, to stretch a backbone.
  2. Absolutely difficult option — in a final point to put knees on a floor so that they were near ears. The pose still carries the name Karnapidasana. In fact, it can be considered and as a plow pose variation and as an independent asana. But it is necessary to do it only at full development of Halasana.

Plow pose: video

Yogichesky exercises, undoubtedly, are important and necessary to an organism. However the turned and difficult asanas should be carried out at more profound stage of yoga, having studied before it simple exercises. When performing of the turned asanas, and Halasana including, it is important to carry out exercise very slowly, without breakthroughs.

For a start it is recommended to do the simplified versions and only after to start the main exercise, gradually improving the equipment.

Author: «MirrorInfo» Dream Team