Inversions
Ardha Halasana (Half Plough Pose)
Level: All levels
Category: Inversion
Hala = a plough.
Organizing the Pose
• Fold up a mat and stack up three blankets on top.
Make the stack neat, with all the folded edges in a clean
line. This will be going under the shoulders to act as a
lift to protect the neck.
• Lie back on the blanket so that the shoulders are on, but the head and neck are not. (See insert.)
• Lift the hips and swing the legs overhead to bring the feet to the chair and stretch the legs. Walk the feet away from the head.
• Interlock the fingers behind the back and roll the shoulders down. Hold this position for several minutes.
• Roll the thumbs in towards the back and down to the floor to turn the palms out. Press the upper arms down to the floor. Hold this position for several breaths. (See Figure 932.)
• Roll the palms back in and rolls the shoulders down again if necessary.
• Roll the thumbs out, away from the back, and turn the palms out the other way. Press the upper arms down. Hold this position for several breaths. (See Figure 933.)
• Roll the palms back in and roll the shoulders down again if necessary.
• Change the interlock of the fingers and repeat the hand positions with the other interlock.
• Bring the hands into the back and lift the back ribs up.
• Take the arms alongside the ears and stretch the fingers towards the toes.
• Roll down out of the pose.
• Lie back on the blanket so that the shoulders are on, but the head and neck are not. (See insert.)
• Lift the hips and swing the legs overhead to bring the feet to the chair and stretch the legs. Walk the feet away from the head.
• Interlock the fingers behind the back and roll the shoulders down. Hold this position for several minutes.
• Roll the thumbs in towards the back and down to the floor to turn the palms out. Press the upper arms down to the floor. Hold this position for several breaths. (See Figure 932.)
• Roll the palms back in and rolls the shoulders down again if necessary.
• Roll the thumbs out, away from the back, and turn the palms out the other way. Press the upper arms down. Hold this position for several breaths. (See Figure 933.)
• Roll the palms back in and roll the shoulders down again if necessary.
• Change the interlock of the fingers and repeat the hand positions with the other interlock.
• Bring the hands into the back and lift the back ribs up.
• Take the arms alongside the ears and stretch the fingers towards the toes.
• Roll down out of the pose.
Practice Points
• Roll the tailbone towards the heels.
• Fully extend the legs.
• Roll the shoulders under.
• Broaden and lift the back ribs.
• Broaden the chest and collarbones.
• Soften the neck and throat.
• Fully extend the legs.
• Roll the shoulders under.
• Broaden and lift the back ribs.
• Broaden the chest and collarbones.
• Soften the neck and throat.