Biomechanics of Plough Pose (Halasana)

7 Dec

Drishtis

Nasikagra Mudra (nose tip gazing) towards the chest.

Bandhas

Mulabandha is activated initially to create support and stabilize the connection of the pelvis to the legs and the lumbar spine while the body is inverting into position but is released once Halasana is completed so the body can soften into the asana.

plough pose2

Biomechanics

The back of the head and shoulders create a small triangular foundation to support Halasana but the extended arms give the linear strength and stability required to roll safely, symmetrically over into this asana. Pressing the arms into the floor creates the strength and support needed to roll the legs over the head to rest the toes on the floor in Halasana.

Drawing the scapulas towards the spine rolls the shoulders back so Halasana can rest on top of the shoulders and release the neck to create more space. Interlocking the fingers of the hands and pushing the forearms into the floor symmetrically provides the stability and support needed to roll the legs over the head so that the toes of the feet rest on the floor.

Mulabandha is only activated with the outer abdominal muscles to create a support and stability the body needs to attain a vertical position and then Mulabandha and the outer abdominal muscles are released to allow the torso to soften into Halasana. The muscles of the legs are activated, quadriceps to pull the kneecaps upwards and the feet dorsiflexed by pushing out through the heel to straighten the legs.

If this asana is comfortable the tops of the feet can be placed on the floor with the toes spread, feet aligned together symmetrical on the floor with the soles of the feet facing the ceiling. This Yoga asana is released by bending the knees towards the forehead, releasing the fingers and separating the hands so that the arms return to their original position where they are used as levers to support the weight of the torso and legs as they roll back gently onto the mat.

Doshas

Halasana reduces Vatta, reduces and cools Pitta and promotes Kapha Dosha

Chakras

Focus upon Vishuddha Chakra the element of Akasha representing your conscious connection with the

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