::PATIENTS-CARE:: Yoga- Hala-Asana

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Hala-Asana

Instructions for the Hala-Asana Plow Posture:

Lie flat on the back in the shava-asana.
Breathe in via your nose. Lay the palms down on the ground, facedown. Exhaling, bend the knees and bring them up toward the stomach, keeping the hips on the floor.
Inhale, then while exhaling, raise the legs straight up perpendicular to the floor. You may support your hips with your hands or leave the arms flat on the floor, whichever is most comfortable.
Breathe out and raise your legs above your head while bending at the waist and elevating your back and buttocks until your toes touch the floor just behind your head. Maintain your foot contact. Try putting your arms back down flat on the floor with your palms facing downward if your hands are supporting your lower back. Continue using your hands to support your lower back if you are unable to rest your arms comfortably on the floor.
Knees should remain straight. Take a few deep breaths through your nose and maintain this position for a few minutes. Hold your toes as close to the floor as you can if you are unable to touch it, and keep trying to lower them.
To get back to shava-asana, repeat the previous steps.

Comments:

The benefits of this posture, like the sarvanga-asana, are numerous. All of the muscles and ligaments in the calves and thighs are stretched resulting in greater leg flexibility. People suffering from leg cramps will find great relief from the hala-asana.

Since the abdominal area is contracted, blood compressed out of this area releases toxins and when the contraction is released the area is flooded with richly oxygenated blood. The contraction also helps to relieve gas and stimulates a sluggish digestive system. Similar effects take place as the neck and chest area is compressed effecting the throat, thyroid, parathyroid and lungs. Upper and lower back pain or discomfort is relieved due to the forward stretching of the spine.

It is highly recommended that this posture be accompanied by the sarvanga-asana. In fact, many of the benefits of the sarvanga-asana apply to the hala-asana as well with the added benefits detailed above.

The hala-asana is an excellent morning posture although some might find it more difficult then. During sleep the spine can become somewhat compressed resulting in the experience of tightness or stiffness in the back. A few repetitions of the hala-asana will quickly restore flexibility to the spine as well as promote alertness.

Durations/Repetitions:

Hold the hala-asana for as long as you are comfortable. 20-30 seconds is fine for early attempts, increase the time gradually as you become more comfortable.