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Plough Pose

हलासनHalāsanaహలాసనం

From shoulder stand, the legs continue over the head to the floor behind. A deep stretch of the entire spine, and the most demanding pose in this collection for the neck.

Meaning of the name

Hala is the plough — the shape the body takes is the shape of the implement that turns the soil.

How to practise

1
Set up exactly as for Sarvangasana, on folded blankets with the head off the edge.
2
From the shoulder stand, lower the legs over the head toward the floor behind you.
3
If the toes do not reach the floor comfortably, rest them on a chair. Do not strain to reach.
4
Support the back with the hands, or interlace the fingers on the floor behind.
5
Hold 30 seconds to a minute, then roll down slowly with the hands supporting the back.

Benefits

Stretches the entire spine and the shoulders deeply
Stimulates the thyroid and the abdominal organs strongly
Relieves the stiffness of long sitting in the upper back and neck
Helps insomnia, headache and mental fatigue
Supports digestion and relieves constipation