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Halasana Yoga is a very famous and beneficial asana. This posture is a bit difficult than Ardha Halasana but its benefits are also more than that. This posture is also called plough pose in english.
We can practice this asana with many different methods or in simple language, there are many variations of this Halasana.
As we told you earlier that this asana is a bit difficult, so we should know about Halasana precautions and Contraindication along with its steps.
Although there are many benefits of Halasana, whenever you practice it, do it only after Ardha Halasana or some other asana’s so that your body can be ready to do this posture.
How to do Halasana yoga (steps) all variations for beginners?
Halasana is one of those yoga asanas while doing which we need to be active or rather, we should practice this asana with subtlety.
So let us know one by one all the variations of Halasana, we will tell you about the total six variations in it and usually, people practice Halasana in these six ways.
Halasana steps with the first variation?
This method of Halasana is quite natural and simple compared to all variations, if you have a small stomach, that means, if you have less fat in your stomach, then perhaps you can do it easily at the beginning itself.
1. For the practice of Halasana, we will lie on our back by laying a mat on a flat surface.
2. After lying straight on your back, keep your legs straight and keep them together. And also keep the Palms of both your hands next to the buttocks.
3. Now you first come to the position of Ardha Halasana. And then slowly, putting pressure on the palms of your hands.
4. Now lift your lower back further and take your legs further back and keep your whole body on the shoulders and neck.
5. And then you bend both your elbows and place both hands on your lower back so that your back will get support and it will also be easier to balance as shown in the above image.
6. Now keep your body stable in this posture for some time. If you are a new practitioner, then keep your body stable for as long as you can comfortably, in the beginning, do not try to forcefully keep your body in this posture it can cause serious neck and back injury.
7. After staying in this posture for a while, now place your hands on the ground while removing your hands from the lower back and slowly keep your back on the ground and come back to the normal position.
- If you remember, before telling this method, we told you that this asana is a little easier. So that meant that it is the easiest of all the variations of Halasana, if you are a new practitioner then do not practice it immediately, first practice any other yoga asanas for a few days or weeks, which increases the flexibility and agility in your body.
Halasana steps with the second variation?
If you have practiced the previous method well, then you can do this variation of Halasana with ease.
1. So to practice plough pose in this way, you first lie down on your back straight.
2. Then straighten the soles of both your hands and keep them next to your buttocks.
3. Now, putting pressure on the soles of both your hands, raise your feet together.
4. When you feel that your legs are fully raised, then slowly raise your back also.
5. And in this variation, we do not have to take our legs completely behind, in this we should make a 90-degree angle between our thighs and stomach.
6. After coming to this position, if you want, you can also stretch your toes outward and keep them normally.
7. While practicing the plough pose in this way, you have to keep your hands down on the ground and keep your balance above your shoulders and neck.
8. In this posture, you can keep your body stable for as long as you wish. And after a while, keeping your back down, straighten your legs and come back to the starting position.
Halasana steps with the third variation?
This method of Halasana is almost similar to the first method, the only difference is that we used our hands to balance in the earlier variation, but in this, we will keep balance on our neck and shoulders.
1. To practice Halasana in this way, first of all, lie down on a flat surface on your back.
2. Now straightening both your hands, keep the palms of the hands next to the buttocks.
3. Then, keeping the speed of breathing normal, raise the legs up by applying pressure on the palms of your hands.
4. When your leg is fully raised, then slowly try to lift your back. And keep the toes of your feet on the ground as in the first posture.
5. This time we have to keep our hands down on the ground and keep all the balance of the body on the brothers and neck.
6. Keep your body stable in this posture for about 15 to 20 seconds. And if you are a new practitioner then you can increase or decrease this time limit according to your ability.
7. Now after some time, while removing your toes from the ground, slowly bring your feet forward and keeping your back on the ground, keep your feet down too.
Halasana steps with the fourth variation?
Now maybe we can tell you that from here you may have to practice some difficult methods of plough pose.
1. To practice this variation of Halasana, first of all, lie down on your back.
2. After lying on your back, now straighten your legs and neck, but keep your hands upwards, meaning straight towards your head.
3. Then now you take two three long deep breaths and release it out and now keeping the speed of breathing normal, raise your leg upwards.
4. And when you lift your legs completely upwards, that means when your position like Ardha Halasana is formed, then you slowly lift your back up.
5. You lift your back as much so that the balance of your body is on your shoulders and neck. Then now you keep both your knees near both the shoulders and keep the toes and ankles of both feet straight down.
6. And when you keep your ankles and toes straight, then with the help of both your hands hold your ankles so that you can keep your feet steady easily.
7. Then as long as you can comfortably hold your body in this posture and hold.
8. And after some time slowly removing the hands from your ankles, keep the backdown and straighten your legs and lie down in Shavasana.
- So in this way you can practice the fourth variation of Halasana steps, you should practice this variation only when you have practiced the above four well.
Halasana steps with the fifth variation?
This posture may be difficult for many people and many people find this asana easy. For those people who are underweight and who know how to balance the body, this asana will be a little easier, but for those who are obese and those who cannot control their body, this asana may be a little difficult for them.
1. To practice plough pose in this way, first of all, lie down on your back by laying a mat on a flat surface.
2. After lying on your back, keep your legs, neck, back straight and place the palms of your hands next to both buttocks.
3. Then you let your breath go at a normal pace and raise your legs together by straightening.
4. Along with your legs, you also lift your back straight up. This time you do not have to turn your legs backwards, you have to keep your legs straight up.
5. This time you do not have to turn your legs backwards, you have to keep your legs straight up.
6. And this time you also have to keep your hands down on the ground and without keeping your hands on the waist, you have to balance the body.
7. It may not be possible for many new seekers to balance the body without putting hands, but if you do all the four exercises regularly before this, then undoubtedly you will be able to do it.
8. Then, when you make your body in this position, then keep your body stable in it for some time.
9. And after a while when you bring your body to normal position, take some care, Putting pressure on the palms of your hands, first keep your back on the ground and then keep your feet down and come to the normal position.
- So in this way you can practice the fifth variation of Halasana steps.
Halasana steps with the sixth variation?
This asana is very similar to the fourth one but it is a little more difficult than the fourth variation.
1. To practice Halasana in this way, first, you lie on your back by laying a mat on a flat surface.
2. Then you place the palms of both your hands next to both the buttocks.
3. And now while filling the breath in your body, raise both your legs together.
4. Along with your legs, you also move your back from top to backwards.
5. Then you keep both your knees near both the shoulders and straighten the toes and ankles of both feet.
6. If you look carefully at the picture above and the picture of the fourth variation, then you will know the difference.
7. In the fourth variation, we held our feet with the help of our hands, but in this method, we have kept our hands normally in the same place and we have kept our knees firmly near the shoulders.
8. So now you should keep your body stable in this posture for some time.
9. And after some time, putting pressure on the palms of your hands, keep your stomach on the ground and slowly put down your feet too.
- So this was the sixth and last variation of Halasana steps, in this way, you should practice the plough pose only when you have practiced the above five well.
So these were the six variations of Halasana steps, usually, this asana is practiced with these six methods.
If you want, you can add another variation in it, which is called Ardha Halasana, but it is a different asana in itself, so we have not discussed this asana in this article.
- I hope you like our information and if yes, then you make sure to share it with your friends, families and relatives so that they too can get more and more benefits of this posture.
And if you have any questions or suggestions then you can ask them in below comment section.