Plough (Halasana)

Plough is another of the fundamental yoga poses. Plough is a stance in which the hands and feet are placed on the floor to resemble a plough. It gets its name from the Sankrit word Hala, which means plough.

Halasana tones and energizes the spine while also correcting extreme lower back curvature (lordosis). By stretching the spinal muscles and opening up the spinal discs, the Plough maintains the entire spine youthful. It nourishes the spinal nerves, as well as relieves and prevents back and neck arthritis and stiffness. Back, shoulder, and arm muscles are strengthened, and tension in the cervical region of the spine is removed. Indigestion and constipation are alleviated, the liver and spleen are stimulated, and obesity is minimized by massaging the internal organs.

It clears energy blockages in the neck and back. In this posture, the maṇipūra cakra, or solar plexus, is energized. This is definitely a pose that brings many benefits that any beginner in yoga should not ignore.

Step by step:

• Arrange three blankets such that their edges are parallel. Place the stack near the front of the mat, with the edges aligning with the mat's center.
• Sit at the front of the mat and lean back over the blankets, allowing your torso to be supported. Adjust your position such that your shoulders are about an inch above the edge and your head is resting on the floor. Face up with your neck long in front and space between the rear of your neck and the floor.
• Straighten your legs toward the ceiling after bringing your knees to your chest.
• Lift your hips off the floor and roll up until your shoulders support you, using the strength of your core and the support of both hands at your low or mid-back. Place your hips higher than your shoulders.
• Slowly drop your legs above your head until your toes are level with the ground behind you. Feet flexed, rest your toes on the ground.
• Place your arms on the floor, palms down or clasped, and release your hands. To create greater lift along the spine, press down with your outside upper arms and shoulders.
• Hold for at least 5 breaths.
• Unclasp your hands, press your arms and hands into the mat, and roll down one vertebra at a time to escape.
• Allow the back to return to its natural contours for a few moments.

Beginner’s Tips:

• The blanket's purpose is to elevate the shoulders and prevent the back of the neck from flattening out too much. If you'll need more than one blanket, make sure they're folded and stacked properly.
• As you lift your legs over your head and towards the floor, maintain your knees bent.
• You can alternatively support your feet using a chair or leave your legs in the air.
• When doing this posture for the first time, it's a good idea to have a yoga teacher assist you.

Common Mistakes

• Always pay attention to your body and practice Halasana in a safe manner. Inversions should not be held for more than a few seconds.
• If you have any neck, blood pressure, or digestion concerns, avoid Halasana. Avoid this stance if you have any worries about blood rushing to your head, such as sinus, ear, or eye problems.
• If you are menstruation or pregnant, you should avoid Halasana. Save Halasana on another day if you're feeling weak or tired.
• When your heart is higher than your head, putting pressure on your head and neck might induce or intensify headache symptoms. If you frequently suffer headaches, you may want to avoid inversions or only do them for a brief time.
  
• When you initially wake up, your body is usually less flexible. This improvement in flexibility may be most noticeable during Halasana.
• If you're used to practicing in the evening and its early morning, keep in mind that you might not be able to go as deep. Pay attention to your body and make adjustments as needed.