Published on May 11, 2008

Halasāna (The Plough)

The Attention

While learning the āsana and while reaching the final posture the attention follows the motion; when reaching the position itself direct the attention to the abdominal or lumbar area, as applicable. Upon mastering the posture, direct your attention to ājñā-cakra.

The Technique

• Lay down on your back.
• Extend your hands along the body, palms facing down.
• Relax all your muscles. Breathe normally.
• Breathe in and block the air.
• Slowly lift the stretched legs. Continue the motion by lifting the pelvis.
• Keep the legs together and bring them slowly, very slowly over your head, until the toes touch the ground.
• The tips of the toes now rest on the ground. The thighs and the lower legs form a straight line. The chin rests against the chest, as close as possible to the jugular notch. • Do not bend the knees even if, in the beginning, the toes do not touch the ground.
• Maintain the position. Let the air flow slowly.
• Return slowly from the position and wait down until the blood flow gets back in balance. Relax.
• Repeat once more if necessary.

Observations

• The weight of the body is felt mostly over the abdomen.
•Breathe slowly while returning from the position.

Recommendations

• Perform the movements very slowly, without jerks, aiming to adapt the body to the demands of the posture.
• The duration of the posture depends on the level of your mastery.
• The placement of the hands depends on your flexibility. You can place them on the lumbar area, or you can keep them stretched along the body with the palms facing down, as in the starting position.