Tip Sheet #20 Halasana (Plow pose)

Move into and out of the pose gently, using the core, back and arm muscles. Usually done Gentle, controlled towards the end movements allow of your practice, plow pose Lift through sitz you to listen to the prepares the bones to body and only go as body and mind lengthen spine. deep as feels good. for deep . rejuvenation Legs strong with slight internal rotation. Engage uddiyana to help extend the spine. Upper arms externally rotate. , nasagrai - draws attention inward and Ashtangis, relaxes face. point toes. Other styles, flex ankles.

Press arms firmly into mat, anchoring shoulder blades against ribs, opening chest and extending spine.

This inwardly focused asana gifts you with strong core and back, while quieting the monkey mind.

asana name = halasana contraindications hala = plow Eye conditions, brain injury, high blood pressure, asana = seat menstruation, pregnancy, neck or back injury.

benefits modifications • Increases blood flow to the brain, reducing • For tight hamstrings/back place feet on fatigue and stress. chair or blocks. • Draws focus internally, quieting the mind, • Place shoulders and arms on doubled mat inducing pratyahara (sense withdrawal). or folded blanket to reduces neck stretch. • Stimulates all abdominal organs, relieves • Take ardha sirsasana, folding legs towards constipation and stimulates metabolism. floor, feeling stretch in back and legs. • Strengthens muscles of shoulders, back and core. attitude • Improves functioning of immune and Calm revitalization endocrine systems.

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