Yoga as Therapeutic Exercise: A Practical Guide for Manual Therapists

(Jacob Rumans) #1

Selected aSelected asanas̄̄sanas Selected aSelected āsanas̄sanas



  1. Halāsana (Figure 7.103)


Meaning of the āsana and its name
Hala means plough; Halāsana is evocative of the
shape of a plough. Performed correctly, Halāsana is
a very calming posture.

Getting into the posture


  1. Start with Sālamba Sarvā gāsana, getting into
    the posture, points 1–8.

  2. Relax your neck and throat.

  3. Keep your trunk lifted; with an exhalation
    straighten your legs to bring your toes onto the
    floor (Figure 7.103).

  4. Keep the knees and feet together; walk with
    your feet, so that the trunk is vertical.


Being in the posture: basic work


  1. Keeping your neck and throat relaxed, push
    yourself up from your upper arms and elbows;
    press your palms into your back to support
    lifting the trunk.

  2. Tilt your pelvis backwards; lift your sitting bones
    and groins; move the sacrum inwards.
    3. Lift your navel away from the sternum.
    4. Push yourself up from your toes to lift your
    thighs and shin bones further away from the
    floor to lengthen the front of your trunk, so that
    your diaphragm can move easily.
    5. Relax your face.
    6. Breathe naturally.


Being in the posture: refined work


  1. Release your hands from your trunk; have the
    lower arms and hands vertical; bring your elbows
    closer together, and your hands further apart
    to turn your arms outwards slightly, to lift yourself
    more from the outer elbows and outer upper arms.

  2. Put your hands onto your back again.

  3. Lengthen your back and lengthen from your
    sternum to your groin.

  4. To lengthen the back walk your feet a short way
    from your head as long as you can lengthen the
    front of your trunk and your eyes, face, throat,
    and neck are relaxed, and your breath is subtle.

  5. Look towards your sternum.


Finishing the posture
Stay for 5–10 breaths in the beginning; with prac-
tice increase to 3–5 minutes. Put your arms and
hands on the floor, opposite the head. Slightly bend
your knees, lift your feet off the floor, and gradually
lower your back, pelvis, and legs to the floor. Relax
lying on your back for a few breaths.

Figure 7.102

Figure 7.103
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