YOGA ESSENTIALS
ASANA
All asanas are demonstrated by Marion McConnell, certified by the International Yoga Teachers Association and the Advanced Teacher Training from the Sivananda Yoga Association. She has been teaching yoga since 1978, and is the Canadian Representative for the International Yoga Teachers Association.
This Month - Plough
Plough - Halasana
"Hala" means "plough". The resemblance to a field plough is very obvious.
This pose is a continuation of the shoulderstand, and is one of the most important basic poses of Yoga.
· Lie flat on your back, legs extended together.
· Raise your legs up, as you do for the shoulderstand. (note: if your lower back begins to arch up as you raise the legs, then bend to knees to protect your back. Use your abdominal muscles to work the lower back down towards the floor).
· While bringing the trunk of the body upright into shoulderstand, the sternum touches the chin. Bring the chest to the chin, not the chin to the chest.
· Support your back with your hands. The elbows and upper arms act as a base for supporting the body in this inverted pose. Try to keep the elbows no wider apart than shoulder width.
· Slowly lower the legs overhead until the toes rest on the floor. Try to keep the legs straight. If you cannot reach the floor, you can rest your feet on a strategically placed chair as a substitute for the floor.
· Respiration is restricted somewhat in this pose. Be sure not to hold the breath by doing short, rapid inhalations and exhalations through the nose. Hold the pose for at least 6 seconds, or until you tire.
HINT: Roll the shoulders under as much as you can, so the shoulders are supporting the body, not the vertebrae. You can do this by carefully clasping the hands together behind your back, drawing the shoulders back and under. If you wish, you may then resume supporting your body with your hands on your back. This creates a little space for the spine, so the vertebrae are elevated slightly from the floor, allowing the shoulders to support the body.
CAUTIONS:
- People with high blood pressure should be cautious about doing this pose as it is a strong inversion. If it is found to be suitable, then adapt the pose as follows. Place a chair on the floor behind the head, about arms-length away. When you lower the legs, rest them on the chair instead of lowering them to the floor. The prevents the fullness of pressure being felt in the head.
- Do not do this posture if you have any weaknesses of the spine such as arthritis or osteoporosis.
- Do not do this posture if you have any severe ailments of the head and neck, such as whiplash, disorders of the thyroid gland, chronic sinusitis, angina, and sclerosis of the blood vessels of the brain.
- Always check with your doctor if you have any doubts or concerns regarding the suitability of this pose for you.
BENEFITS:
- Superbly stretches the entire body, making the entire spine supple and youthful. May help to relieve backache.
- Slims the abdomen, hips and legs
- Activates circulation, nourishing the roots of the spinal nerves.
- By inverting the body the venous blood can flow to the heart without battling against gravity.
- The increase in circulation to the face and head is very good for the complexion and the scalp.
- Excellent for the endocrine glands, liver, spleen and the reproductive organs. Helpful with menstrual disorders.
- Relieves stiffness in the neck and shoulders.
- References: Light on Yoga, BKS Iyengar and The Complete Yoga Book , James Hewitt