Ardha Halasana (Half Plough Pose)
Level: All levels
Hala = a plough.
This restorative variation can be used, amongst other things, as a wonderful counter to a strong back bend practice.
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.
• Either place a bolster across the seat of the chair, or use a folded up blanket or two instead.
• 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.
• Thread the feet through the chair back and rest the thighs on the bolster/blankets.
• Release the arms overhead.
• Rest here for 3 to 5 minutes.
• Roll down and take Adho Mukha Sukhasana (Downward Facing Comfortable Pose) with the head on the chair.
- • Soften and widen the buttocks.
• Release the legs.
• Soften and widen the back, shoulders and neck.
• Soften the throat, jaw and temples.