HALA ASANA - (THE PLOUGH POSTURE)
Hala Asana or The Plough Posture is
a valuable asana as it has some unique qualities and excellent benefits. It is an extreme forward bending exercise
which promotes strength and flexibility in all the regions of the back and neck.
It can be performed in two ways;
the only difference is in the position of the hands. Beginners can practice the
easier one which is explained in method 1.
to do :
- Lie flat on the back with your
body straight and stretched out. Bring
the heels and toes together. Put the palms on the floor and keep them close
to the body on both sides.
- Stretch out the legs and toes.
Inhale and simultaneously raise both heads upwards till they come to a
- Exhale and simultaneously start
lowering the legs towards the head area. Try to touch the floor in front of
the head with the toes. Go only as far as possible for you. After exhaling,
keep breathing normally till the whole posture is completed. Remain in this
position for about 8 seconds.
- Start returning the back to the
floor. Let the back roll down on the floor inch by inch. This should be done
very slowly and smoothly. Keep the legs and toes quite tight all along
during the returning phase. Now you have completed one round of this posture
and relax for 6 to 8 seconds.
- Lie flat on the back with your
body straight and stretched out. Bring the heels and toes together. Put the
palms on the floor and keep them close to the body on both sides. Stretch
out the legs and toes.
- Inhale and raise both the hands
upwards in a parallel way. Take the hands backward with the back of the
palms on the floor. Finish inhaling at the time the hands have touched the
- Inhale and simultaneously lift
both the legs upwards to a vertical position.
- Exhale and simultaneously lower
the legs towards the floor in front of the head and above the hands. Put
your toes on the floor. If you cannot touch the floor with the toes, go only
as far as possible. Breathe normally. Now you are in plough posture. In this
position, your legs should remain straight and close to one another. Do not
bend the knees and the arms, hands and palms should be parallel to one
another. Remain in this position for about 10 seconds.
- The returning process should be
done very gradually and in a controlled way. First return only the legs, let
the hands remain on the floor. While returning the legs, let the shoulders
roll back first and then the flanks, small of the backs, hip and lastly the
thighs, legs and heels inch by inch. When the heels have touched the floor,
lift both hands up and return them in a parallel way to the floor. Put the
palms on the floor. Now you have completed one round of the best form of the
plough posture. Relax for 6 to 8 seconds.
Start with one round on the first
day and gradually increase to a maximum of four rounds. Relax for sometime
between the rounds.
If the toes do not comfortably reach the
floor, keep the hand on the back supporting the back muscles until they become
Major Benefits :
Energizes and nourishes the sexual glands and brings strength and
vitality to them. It has medicinal effect for impotency and frigidity. Exercises
every inch of backbone and surpasses all other asana to bring flexibility to
the spine. Reduces excess weight without weakening the body. Improves
the blood circulation and nourishes many of the essential internal organs. Regular
practice of this asana maintains inner balance and helps to develop mental and
Watch Video instructions to do Hala-Asana