sandeyeMy Routine: 11. Halasana
November 28th 2007 18:55
From my previous position, I generally enter the Plough, otherwise known as Halasana, prior to rolling out. Both poses are considered beneficial for spinal and neck flexibility, which is probably why they feel so good when I do them, as these are trouble areas in my own body.
It is mentioned in some manuals that beginners should come out of the Shoulderstand before performing Halasana, however I have always found it easier to move directly into the second pose. If you are flat on the floor, you will need to raise your legs straight up from the hips whilst inhaling, so that they are vertical, but your hips remain on the floor. You then exhale and hold, before inhaling and raising the hips, keeping your legs straight. Bring your hands up to support your back, in the same way as you used them for the former pose. If you are already in the Shoulderstand, you can start from here.
Exhaling, lower your straight legs behind your head. If you are new to the pose, inflexible, or have any stress or strain, simply breathe a few breaths in this position and then slowly roll out, using the method given for the former asana. If you are fairly supple, experienced, or at ease, lower your feet fully to the floor behind your head. Walk them towards your skull, curling your toes. Keep your back and legs straight, and try to bring your back vertical as you walk as close to your head as you are able. Your heels should be the furthest point sticking out behind you. When you feel comfortable, bring your arms out straight in the opposite direction to your legs, clasp your hands, and stretch your arms out. Take several deep, slow, regular breaths before reversing the procedure into the Shoulderstand and then gently rolling out as explained in the former pose.
I personally roll out my entire spine, but when it comes to lowering my legs, I simply bend my knees and lower my feet to the floor, so I am lying flat on my back, but with knees bent. The purpose of this is to gracefully roll into my next move, without putting any extra strain on my back.
It is mentioned in some manuals that beginners should come out of the Shoulderstand before performing Halasana, however I have always found it easier to move directly into the second pose. If you are flat on the floor, you will need to raise your legs straight up from the hips whilst inhaling, so that they are vertical, but your hips remain on the floor. You then exhale and hold, before inhaling and raising the hips, keeping your legs straight. Bring your hands up to support your back, in the same way as you used them for the former pose. If you are already in the Shoulderstand, you can start from here.
Exhaling, lower your straight legs behind your head. If you are new to the pose, inflexible, or have any stress or strain, simply breathe a few breaths in this position and then slowly roll out, using the method given for the former asana. If you are fairly supple, experienced, or at ease, lower your feet fully to the floor behind your head. Walk them towards your skull, curling your toes. Keep your back and legs straight, and try to bring your back vertical as you walk as close to your head as you are able. Your heels should be the furthest point sticking out behind you. When you feel comfortable, bring your arms out straight in the opposite direction to your legs, clasp your hands, and stretch your arms out. Take several deep, slow, regular breaths before reversing the procedure into the Shoulderstand and then gently rolling out as explained in the former pose.
I personally roll out my entire spine, but when it comes to lowering my legs, I simply bend my knees and lower my feet to the floor, so I am lying flat on my back, but with knees bent. The purpose of this is to gracefully roll into my next move, without putting any extra strain on my back.
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