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Restorative yoga poses and hatha yoga stretches

English name: Plough Pose
Sanskrit name: Halasana

Difficulty level: Intermediate

Technique

1. Lie flat on the back on the floor, feet together, arms by the side of the body.
2. Use the abdominal muscles to raise the legs off the floor into the vertical position.
3. Push into the ground with the arms to lift the buttocks and lower back off the ground, moving the legs over the head towards the ground.
4. Place the hands on the lower back to support the weight.
5. Try to touch the toes onto the ground, keeping the legs straight and being careful not to strain.
6. Once the toes touch the ground, moving them away from the head increases the stretch in the upper back and neck. Bringing the feet closer to the head increases the stretch in the lower back.
7. Remain in the pose for 20 - 30 seconds or as long as possible.
8. To exit the pose, very slowly lower the back onto the mat one vertebrae at a time, being sure to release the stretch from the neck. Once the buttocks are on the mat, lower the feet back down.

Breathing

• Inhale to energize, and retain the breath while entering the pose.
• Breathe normally in the final position.
• Inhale and retain the breath while exiting the pose.

Benefits

• Anatomical - Increases blood circulation to the back, stretches and stimulates the nerves in the upper back. Stretches the back muscles relieving back pain. Strengthens the abdominal muscles.
• Digestive System - Stimulates the digestive system improving function and relieving constipation.

Counter Pose

• Any backward bending asana or back twisting asana.

Notes

• Those with serious back pain including slipped disk or sciatica should not practice Halasana.
• After the pose while lying on the ground, turn the head left to right a few times to prevent stiffness.