HALASANA

Description

HALASANA Asana group: half-inverted poses, forward bends Translation of the name from Sanskrit: • hala — plough. 1. Setup Starting position: lying on the back. On an inhale raise the legs up, on an exhale bring them over the head and place the feet on the toes on the floor. Palms on the back closer to the shoulder blades, elbows at shoulder width. Push the shoulder blades up with the palms and bring the pelvis in line with the back. The back is straight. Interlace the fingers in a lock and lower it onto the floor with the backs of the hands. Do not turn the head. 2. Simplified and advanced variations Simplified variations: • move the pelvis away from the head; • lift the legs off the floor: place them on a prop; press against a wall; the legs hang over the head while the back stays straight; • bend the legs; • palms on the back; • palms on the feet while the back rounds (the easiest option for the neck); • place blankets under the shoulders so that the head is lower than the shoulders; • press one foot against a wall, raise the pelvis and bring the other leg over the head. Advanced variations: • move the legs farther past the head; the back rounds more and the load on the neck increases; • place the feet on the tops of the feet (dorsiflexed). Safety CONTRAINDICATIONS: 1) Uncompensated neck injuries, protrusions and hernias; 2) Elevated intracranial, intraocular and arterial pressure; 3) Glaucoma, retinal detachment; 4) Overactive thyroid gland; 5) A history of micro-strokes; 6) Menstruation, pregnancy. 7) If there is excessive pressure on the neck, move the pelvis away from the head and do not turn the head. 8) Strong compression of the neck can raise the pressure. A reddened face is an indicator. 9) After coming out of the pose offer a counter-pose for the neck (Matsyasana). 10) Lower back: in the full version of the pose the back should be straight. 11) Make sure there are no hair ties, hairpins, etc. on the back of the head.