For the development of the entire back area, in addition to the well-known exercise "candle", there is a plow asana - halasana. In this position is stretchedneck andwhole spine. It becomes flexible and elastic. By bending forward, the spine receives blood flow, which reduces back pain.
The benefits of halasana
Halasana serves to correct posture at any age.. With the help of deep breathing, the work of the internal organs of the abdominal cavity is toned. Take care of the health of your spine with the help of regular practice of this posture. It is especially useful for people suffering from high blood pressure. Those who do this asana are always flexible and full of energy. A person who practices halasana is dexterous and not lazy.
Let us proceed to the description of the technique of performing this asana. It can be performed in different ways depending on the preparation of the body. If there are problems with the neck, then you need to put a folded blanket under your head before doing the exercise to avoid additional pressure on it.
- Take a supine position, stretch your arms along the body, palms turned to the floor.
- While inhaling, very slowly lift the straight and joined legs together in a vertical position. When lifting, you can support the arms with the lower back, as in a candle pose, if it is difficult to perform without arms. At the initial stage it is better to support with your hands.
- Evenly breathing, keep moving, holding the legs behind the head. Slowly lower them down and try to touch the floor with your toes, do not bend your knees. Chin pressed to the chest. The neck is relaxed.
- If your feet touch the floor, extend your arms to the opposite side of the legs and place them on the floor. There is an option when these hands fold.
Full Halasana - This is when the arms are stretched to the legs, reaching for them. Then you can return to the position when the hands hold the lower back. If the legs cannot touch the floor, hold them as they are and support your back with both hands for stability. You can still spread your legs and stretch your arms to your feet. Now the legs can easily touch the floor, in this case, hold the toes or the ankles.
Do not forget about deep belly breathing, although at first such breathing in this position will seem difficult, but in a few days it will become easier.
At the beginning of the practice of halasana in it you can be from 15 seconds to a minute.. Gradually, time, depending on the state, increases. People with asthma may experience chest stress during this position. They do not need to hold it for a long time.
In the course of this asana, in no case should you turn the neck, as it can be damaged.
On the exhale, exit the pose, gently and slowly unbending the spine, vertebra behind the vertebra. Hands abut the floor, not coming off, as in the original position. For convenience, you can bend the knees, touching the forehead, they slide down on the face, the body gradually turns around and takes a horizontal position. First, the tailbone should touch the floor, then the legs. The head is not detached from the floor.
You can relax after this posture in shavasana, after lying for about one minute. Read about this posture in the article Learning to relax. Savasana
Assess the usefulness of this exercise for your regular health practice.