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Inversions

Halasana (Plough Pose)

Level: Intermediate

Hala = a plough.

If you find the body is tight and you are unable to bring the feet to the floor, do the pose with the feet on a bolster, blocks, or even a chair.

Organizing the Pose

1. 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.
2. 
   Lie back on the blanket so that the shoulders are on, but the head and neck are not. (See insert.)
3. Lift the hips and roll the legs overhead to bring the feet to the floor and stretch the legs.
4. Interlock the fingers behind the back, extend the arms and roll the shoulders down.
5. Place the hands on the back and lift the back ribs up.
6. Either take the legs up into Salamba Sarvangasana 1 (Shoulder Stand) or hold this position for 3 to 5 minutes.
7. Roll down out of the pose.

Arm Variations

1. 
   Interlock the fingers behind the back, extend the arms and roll the shoulders down.
2. 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 image right.)
3. Roll the palms back in and roll the shoulders down again to open the chest if necessary.
4. 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 image right.)
5. 
   Roll the palms back in and roll the shoulders down again to open the chest if necessary.
6. Change the interlock of the fingers and repeat the hand positions with the other interlock.
7. Reach the arms alongside the ears. (See image right.)

Practice Points

• 
  Roll the tailbone towards the heels.
• Fully extend the legs.
• Widen the collarbones and shoulder blades.
• Broaden and lift the back ribs.
• Soften the neck and throat.