om body
T
he classic posture, with the feet touching the ground
and the knees extended, is an intermediate pose that
requires good spinal and hip lexibility. If you are not
able to bring your feet all the way down, you can still
practice with the support of a chair or the wall.
It is important to protect your neck from hyperlexion and
compression, by taking most of the weight of your body on your
shoulders and arms. Using a blanket, as explained below, will help to
keep your neck safe.he beneits of this pose:
l Increases the lexibility of your hips and spine
l Stretches your shoulders, back and legs
l Develops conidence
l Relieves anxiety and tension
l Prepares the mind for relaxation and meditation
l Increases activation of the parasympathetic nervous systemContraindications:
l Avoid Plough if you have a neck or back injury, have high blood
pressure or if you are menstruating.
l Take care practicing Plough during pregnancy. Consult an
experienced prenatal yoga teacher for advice, particularly if
you are new to yoga.Variations:
Here are some variations of Plough pose:l Supported Half Plough. Place two or three blankets on a chair. Start
in Shoulderstand. Breathe out and lower your legs onto the chair.
Allow the chair to support the tops of your thighs. Rest your arms
on either side of your head. Alternatively you can bring your feet
onto a wall for support.
l Revolving Plough. Start in Plough. Slowly walk your feet to the
right and press your left elbow irmly on your mat. Keep your legs
straight and your feet together. Bend your knees and lower them
to the ground on the right side of your head. Straighten your legs,
return to Plough and repeat on the other side.
l One-Legged Shoulderstand. Start in Shoulderstand. Breathe out
and lower your right leg towards the ground behind your head.
Breathe in and raise your leg. Repeat with the left leg.
l Ear Pressure pose. Start in Plough. Breathe out, bend your legs and
lower your knees on either side of your ears. Rest the backs of your
feet on the ground and gently press your knees towards your ears
to reduce external noises and distractions. Take your arms around
the backs of your legs.A 360º overview of...
Plough Pose (Halasana)
With Dr Kiki Morriss
Plough is traditionally practiced towards the end of a yoga session, as it calms the
mind and serves as a prelude to deep relaxation and meditation.
SET UP THE POSE
l Start in Shoulderstand.
l Breathe out and slowly lower your legs over your head.
Keep your legs straight and rest the tips of your toes on the
ground.
l Avoid collapsing your torso and allowing your body weight
to pull you into the pose. Use your hip lexors, particularly
your psoas muscles, to gradually bend your hips rather than
letting gravity do all the work.FOCUS ON YOUR LEGS
l To avoid straining your neck and back, try going down into
the pose with bent legs.
l If your feet comfortably reach the loor, keep your legs fully
extended and your feet and knees together.
l Curl your toes under and stretch your heels away from your body.
l Place the soles of your feet in a vertical position.
l Lift your thighs, shins and ankles.
l Lengthen and open the backs of your legs.FOCUS ON YOUR ARMS
l Press your hands into your back and lean into your hands to open
your chest. Spread the weight across the palms of your hands.
l Externally rotate your shoulders to help expand your chest.
l Press the backs of your upper arms onto the ground.
l Alternatively bring your arms on either side of your head
with your palms facing up or extend your arms behind your
back, either with your palms facing down or with your hands
clasped and your arms pressing down.