A healthy spine is crucial for maintaining better health as you age, helping with posture, balance, flexibility, and an active lifestyle. “A body in motion stays in motion,” which is why maintaining an active lifestyle is so important. However, the spine can often become stiff and shoulders tense as a result of stress, work, and physical inactivity. One way to combat this problem and promote a healthier back is through practicing yoga, particularly the Halasana, or “Plow Pose.”
The Benefits of Plow Pose
Halasana, or Plow Pose, is a beneficial yoga posture that stretches the shoulders, spinal column, and helps stimulate the thyroid gland and work the abdominal muscles. By practicing this pose regularly, you can improve your spine’s flexibility and strength, ultimately leading to a healthier back.
Beginner’s Plow Pose
If you are new to yoga or just starting with Plow Pose, there is a beginner’s modification you can try before attempting the full pose. Here’s how to perform the beginner’s Plow Pose:
- Lie on a yoga mat or rug on your back, with palms facing down.
- Raise your legs up as far as you can, with feet toward the ceiling.
Stay in this position, attempting to keep still while pulling your belly in towards your spine and trying to relax your spine against the floor. This beginner’s modification allows you to experience some of the stretch and benefits of the full Plow Pose without overexerting yourself.
Full Plow Pose
Once you have mastered the beginner’s Plow Pose, you can try moving on to the full pose. Proceed with the following steps:
- From the beginner’s position, continue moving your straight legs over and then behind your head.
- Your arms should still be extended, with palms touching the floor. The arms act as a counterbalance.
- Wiggle side-to-side slightly to ensure that your weight is evenly distributed across your shoulders.
Caution: Make sure that your weight is not pressing your neck (cervical spine) against the floor. If you feel your neck supporting your weight, raise your chin up to relieve the pressure.
- Clasp your hands together and press them down into the floor, creating a triangle position from your arms and shoulders. This directs the weight onto your shoulders.
- You can either flex your feet and rest on your toes or extend your feet and rest on your insteps, depending on what feels more comfortable.
- Hold this pose for a minute or several before releasing, depending on how you feel in the pose.
To release the pose, unclasp your hands and return your arms to their original position parallel to your body. Then, slowly unfold each vertebra from your cervical spine down to the lumbar spine, returning to the starting supine position. Keep your legs together and abdominals engaged as you do this.
Additional Tips
For maximum benefits, practice Plow Pose regularly and incorporate it into your daily yoga practice or exercise routine. As you improve, try holding the pose for longer periods or adjusting your form for a deeper stretch. With consistent practice, you will notice improvements in your spine’s health, flexibility, and strength, allowing you to maintain better posture and ease any back pain you may experience.
Remember always to listen to your body and modify or adjust poses as needed. If you are unsure whether Plow Pose is right for you, consult with a trained yoga instructor or medical professional who can help you make the best decision for your body. With the right guidance and practice, you can “plow” through life with a healthier back and an improved sense of well-being.
