The pose I am demonstrating above is the plough (also spelled plow). I do this inverted pose daily and it is one of the classic yoga poses that is most challenging for me. However, it benefits your body in many ways. Just read the excerpt below from my book and try the pose.
Plough (also spelled plow): (Sanskrit name is Halasana; hala means plough)
Type of yoga pose: Inverted supine forward bend
Body parts targeted: Spine, hips, thighs, and abdomen
How to do the pose:
1. Lie on your back and allow your body to relax from
your toes to your head.
2. Bring your heels and toes together and have your palms
facing upward on the mat close by your sides.
3. Turn your hands so the palms are now faced
downward. Use your hands as a
lever by pressing them downward as you tighten your abdomen and s – l – o – w –
l – y, taking about 10 seconds, raise your legs straight up into the air, until
they are in a vertical position and at a perpendicular angle with the rest of
your body. Keep your knees straight.
4. Push against the floor with your hands (palms still
faced downward), raise your buttocks and gently lower your back off the mat so
that you legs come over your body toward your head.
5. Continue moving your legs backward toward your head
and bend your body at the waist so your feet move down toward the mat behind
your head. Go only as far as you comfortably can – no straining! You may experience slight discomfort so
do not push yourself.
6. When your toes have reached the floor behind your head
or the farthest position they can comfortably reach behind your head, hold the
position motionless for 5 seconds.
7. Now slide your hands slowly from their original
position up toward your head and carefully clasp them against the top of your
head. Hold this pose for 5 seconds.
8. Slide your hands slowly back to their original
position, palms down on the mat and brace yourself with them.
9. Slowly bend your legs at the knees and bring your knees about an inch or two from your face.
10.
Keep the back of your
head on the mat and allow your body and legs to move slowly forward, taking at
least 10 seconds and keeping your knees straight, until your lower back and
legs are resting comfortably again on the mat. To enhance the benefits for the
abdominals, when your legs are a few inches from the floor, hold them
motionless as long as possible to further strengthen and firm the abdominals.
11. Let your body completely relax and breathe in and out deeply a few times before repeating the pose or going on to the next one.
Practice time: Start with 5 seconds for the two key holding position within this pose and add 5 seconds to each one every week until you are holding each position for 20 seconds. Eventually, you can eliminate the first position and go directly into the second position where your hands are clasped on top of your head and extend the holding time to 30-45 seconds.
Laura’s tips and experience with this pose:
This pose is challenging for the beginner, especially if you have tight hamstrings (which I have had – I think from years of jogging) or stiffness in your back. If I have slept in an awkward position, I may not be able to reach the floor with my feet. Nevertheless, you benefit from going as far as you can, comfortably. Gravity will enable you to eventually reach the floor with your feet. One trick I discovered with this pose is that if I visualize my legs stretching back and my feet touching the floor as I enter the pose, I can go back much father than I would otherwise. It’s amazing!
Remember, no strain is all gain with hatha yoga. If you have had any neck injuries like whiplash, I recommend you consult your medical advisor or physician before doing thisCopyright 2010
Yours for getting slim, supple, and serene,
Laura Venecia Rodriguez
Thanks so much, Anjeanette. I will check the video!
Posted by: Laura V. Rodriguez | August 16, 2010 at 08:08 PM
Hi there. I’m so glad you posted something on plow. Leeann Carey, an amazing yoga teacher, says that when it comes to your hips hinging, one can modify if need be. She has a free yoga video on this that I think your readers might like:http://planetyoga.com/yoga-blogs/index.php/free-yoga-video-safe-alignment-skills-sas-hip-hinge/
Posted by: Anjeanette | August 16, 2010 at 06:52 PM