Benefits of Halasana

It’s no news that our mental and physical health takes a toll in today's fast-paced environment. But does this require more attention than we do? This has resulted in several medical issues some we may not be completely aware of!

In today's fast-paced world, yoga can help you slow down and deal with stress and obstacles effectively. You can use different yoga asanas to strengthen your body and mind. Plough Pose, also known as Halasana, is one such asana.

Halasana in Sanskrit, is an inverted yoga stance that stretches, strengthens, and calms your entire body. It's an intermediate stance that you can adapt to your specific needs.

Continue reading to understand how to perform Halasana, plus its benefits and modifications.

What is Halasana?

Halasana is a traditional yoga posture — or asana in Sanskrit — included in plenty of yoga techniques. It entails reclining on your back with your feet on the ground behind your head. "Hala" means "plough" in Sanskrit, while "asana" means "yoga pose". 

(Image credit: 101yogasan)

Halasana is known as the plough posture because the ultimate position of your body resembles that of a plough/plow (a farming tool). 

Halasana is typically practised towards the end of a yoga session.

Types of Halasana

There are 5 types of Halasana. 

• Basic Halasana – Standard Plow Pose with legs over the head.
• Ardha Halasana – Half Plow Pose with legs at a 90-degree angle.
• Karnapidasana – Plow Pose with knees bent, pressing on the ears.
• Parsva Halasana – Twisted Plow Pose with legs to one side.
• Eka Pada Halasana – Plow Pose with one leg lifted straight.

Benefits of Halasana 

Several health benefits of Halasana yoga. Here's how it affects your physical and emotional health:

1. Halasana helps in diabetes management 

Halasana is an inversion, meaning your heart is above your head. This type of position provides various advantages. Halasana promotes circulation, reduces blood pressure, and lowers blood sugar levels, which is beneficial to diabetes treatment.

2. Halasana helps ease back pain

Halasana stretches the spine while strengthening and toning the back muscles. It helps to prevent and reduce tension in your neck, shoulders, and back. This pose also strengthens your shoulders, arms, and legs.

3. Practising Halasana promotes flexibility and mobility

It also makes your spine more flexible, which can help relieve muscle strain and improve posture. Flexibility can also help you avoid injuries and enhance your daily and athletic motions.

4. Relieves tension

Another benefit is stress and anxiety alleviation. After performing this asana with breathing exercises, you should feel a sense of calmness. Increased blood flow to the brain reduces stress and enhances cognitive performance.

5. Improves blood circulation

As previously stated, Halasana is also known as the inversion circulation position. It redirects blood flow from the lower to upper bodily areas. This allows blood to get to your nerves and glands, improving blood circulation.

6. Boosts the immunological system

Because Halasana distributes blood to all nerve ends, it gradually enhances your immune system.

7. Halasana is useful throughout menopause

Menopause can create stress because your body changes. Halasana can aid with menopausal symptoms by reducing tension in the neck, shoulder, and spine. The position can also help with stomach issues during menopause.

8. Beneficial to hair

Halasana directs blood flow to the upper body, including the roots and tips of your hair. This improves the health of your hair.

Halasana also has various health benefits, such as improved hunger, weight loss, detoxification, and healthy reproductive organs. According to anecdotal evidence, turning your body upside down during inversions might stimulate new ways of thinking, provide a new perspective, or improve your mood. You may want to try this as part of your practice.

How to Practise Halasana?

• Lie on your back, arms close to your body, palms pressed into the floor.
• As you inhale, raise your legs to 90°.
• Exhale and roll your pelvis off the floor, bringing your legs back toward your head. Slowly drop your legs over your head to the floor.
• Place your hands on your lower back for support.
• Align your pinky fingers on either side of your spine, pointing up to the ceiling.
• Walk your hands up your spine to elevate it.
• Draw your shoulder blades and elbows together as closely as possible.
• If your toes touch the ground, you can rest your arms beside your body, palms down, or interlace your fingers.
• Hold this position for up to two minutes.
• To release, reposition your hands beside your body, palms down.
• As you exhale, carefully roll your spine back to the ground.
• Pause with your legs stretched at 90 degrees.
• As you exhale, tighten your abs and slowly lower your legs to the floor, or bend your knees and place your feet on the floor.

Optional variations

• During the posture, raise your arms upward and grab your calves, ankles, or feet.
• To perform Parsva Halasana (Side Plow Pose), place your hands on your back for support. Walk your feet to the right, pausing for up to a minute. Walk your feet back to the center, and pause for a second. Then walk your feet to the left, pausing for up to a minute. Walk your feet back to the centre.
• To enter Karnapidasana (Ear Pressure Pose), bend your knees and place them beside your ears.
• Walk your feet wide to enter Supta Konasana (Reclining Angle Posture).

Precautions when performing Halasana

While Halasana offers various benefits, it must be performed under professional guidance, keeping in mind things to avoid as well:

• Halasana and other inversions have numerous advantages, but they are not required for any yoga practice. Halasana can provide a deep, soothing stretch, but you must discover your sweet spot of comfort.
• Always listen to your body and practice Halasana safely. Do not hold inversions for too long.
• Halasana should be avoided if you have neck, blood pressure, or digestion disorders. Avoid this posture if you have sinus, ear, or eye problems that could cause blood to rush to your head.
• Halasana is not recommended if you are menstruation or pregnant. If you're feeling weak or tired, postpone Halasana until another day.
• Putting pressure on your head and neck while your heart is higher than your head might produce or exacerbate headache symptoms. If you get frequent headaches, you should avoid inversions or just practice them for a short period.
• Typically, when you wake up, your body is less flexible. This increase in flexibility may be most noticeable during Halasana.
• If it's early in the morning and you're used to practising in the evening, keep in mind that you might not be able to go as deep as you usually do. Listen to your body and adjust as needed.

Takeaway

Halasana is a strengthening and calming pose that stretches your spine and back muscles deeply. You can do it alone, as part of a mini-sequence, or over a longer session. Halasana can provide essential health advantages. This pose can help you gain spine flexibility while maintaining spinal cord health and strength. It can also assist you with hypertension, diabetes, high blood pressure, stress, and muscle tension.

To avoid injuries, the Halasana must be performed under supervision. While Halasana is a relatively difficult pose, you can modify it to suit your needs. TruePal offers yoga services that are catered and personalised to your needs. Book a session today and experience the benefits of Halasana.

FAQs

1. What are the benefits of Halasana?

Halasana offers many health benefits to those who practice it regularly. It promotes blood circulation, strengthens the immune system, regulates blood pressure and diabetes, alleviates tension and back pain, improves digestion, and stimulates the thyroid glands.

2. What is Halasana yoga?

Halasana, or Plow Pose, is a classic yoga asana done by lying on your back and bringing your feet over your head to touch the floor. It's usually performed toward the end of a yoga session.

3. Who shouldn't do Halasana?

Women who are pregnant or menstruating should avoid practising Halasana. Other Halasana side effects include neck or blood pressure issues, frequent headaches, diarrhoea, asthma, cervical spondylitis, abdominal injuries, and hernias.

4. What should you avoid while doing Halasana?
Avoid putting pressure on your neck and head and don't hold the pose for too long to prevent strain.

5. Is Halasana easy or difficult?

Halasana can be challenging, especially for beginners, as it requires flexibility in the spine, hamstrings, and shoulders. However, with practice and proper guidance, it becomes easier over time. Modifications can also help make it more accessible

6. How many times should we do Halasana? 
Practice Halasana 2-3 times, holding for 30 seconds to 1 minute each time.

7. Which disease is cured by Halasana? 
Halasana helps with digestion issues, back pain, and thyroid problems.

8. What are the side effects of Halasana? 
It may cause neck strain or discomfort if not done properly.

9. Is Halasana good for eyesight? 
Yes, it improves blood circulation to the head, which may benefit eyesight.

10. Is Halasana good for belly fat? 
Yes, it helps tone the abdominal muscles and reduce belly fat.

11. Can we do Halasana in the evening? 
Yes, Halasana can be done in the evening, but avoid it right after meals.