Halasana
हलासन
Halāsana
Plough
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![Salamba Sarvangasana [thumb mini]](http://www.ashtangayoga.info/salamba-sarvangasana-thumb-mini-010.jpg)
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![Urdhva Padmasana [thumb mini]](http://www.ashtangayoga.info/urdhva-padmasana-thumb-mini-040.jpg)
![Pindasana [thumb mini]](http://www.ashtangayoga.info/pindasana-thumb-mini-050.jpg)
![Matsyasana [thumb mini]](http://www.ashtangayoga.info/matsyasana-thumb-mini-060.jpg)
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![Shirshasana A [thumb mini]](http://www.ashtangayoga.info/shirshasana-a-thumb-mini-080.jpg)
![Shirshasana B [thumb mini]](http://www.ashtangayoga.info/shirshasana-b-thumb-mini-080.jpg)
Hala (हल, Hala) = plough
Asana (आसन, Āsana) = pose, posture, seat
Halasana (हलासन, Halāsana) = plough pose
| Vinyāsa | breath | Dṛṣṭi | explanation of movement |
|---|---|---|---|
| 1 | IN | añguṣṭhamadhye | raise arms overhead |
| 2 | EX | nāsāgre | spread fingers, hinging at the hip fold forward, hands to ground Uttanasana (उत्तानासन, Uttānāsana) |
| 3 | IN | bhrūmadhye | come half-way up with straight spine, lift head |
| 4 | EX | nāsāgre | hands down, float back, ellbows close to chest Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) |
| 5 | IN | bhrūmadhye | roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
| 6 | EX | nābicakre | tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
| 7 | IN | nāsāgre | jump through |
| (EX) | lower onto back slowly | ||
| 5BR | rest for a moment | ||
| 8 | IN | lift legs into Salamba Sarvangasana (सालम्ब सर्वाङ्गासन, Sālamba Sarvāṅgāsana) | |
| (EX) | nāsāgre | lower legs over head till toenails touch the ground | |
| 5-10 BR |
Halasana (हलासन, Halāsana) | ||
| (IN) | lift legs | ||
| (EX) | lower onto back slowly | ||
| 9 | IN | nāsāgre | roll back, lift up, Chakrasana (चक्रसन, Cakrasana) |
| EX | lower down slowly, elbows close to the body, Chaturanga Dandasana (चतुराङ्ग दण्डासन, Caturāṅga Daṇḍāsana) | ||
| 10 | IN | bhrūmadhye | roll on tops of feet, open the chest, straighten arms, Urdhva Mukha Shvanasana (ऊर्ध्व मुख श्वानासन, Ūrdhva Mukha Śvānāsana) |
| 11 | EX | nābicakre | tuck toes, push back, lift hips, straight arms Adho Mukha Shvanasana (अधो मुख श्वानासन, Adho Mukha Śvānāsana) |
| 12 | IN | bhrūmadhye | jump feet between hands, straighten the spine half way up, lift your head, |
| 13 | EX | nāsāgre | bring chest all the way in, Uttanasana (उत्तानासन, Uttānāsana) |
| - | IN | bhrūmadhye | lift the head again, straighten spine, palms or finger tips remain on the ground |
| EX | nāsāgre | stand all the way up, arms on sides, Samasthitih (समस्थितिः, Samasthitiḥ) |
legend for the Vinyāsa table:
- The grey part of the table is performed in Aṣṭāṅga-Yoga practice.
- Yellow marked is the position depicted on the photo.
- Vinyāsa:1 = ekam; 2 = dve; 3 = trīṇi; 4 = catvāri; 5 = pañca; 6 = ṣaṭ; 7 = sapta; 8 = aṣṭau; 9 = nava; 10 = daśa; 11 = ekādaśa; 12 = dvādaśa; 13 = trayodaśa; 14 = caturdaśa; 15 = pañcadaśa; 16 = ṣoḍaśa; 17 = saptadaśa; 18 = aṣṭadaśa; 19 = ekonavimśatiḥ; 20 = vimśatiḥ; 21 = ekāvimśatiḥ; 22 = dvāvimśatiḥ; 23 = trayovimśatiḥ; 24 = caturvimśatiḥ; 25 = pañcavimśatiḥ; 26 = ṣoḍavimśatiḥ; 27 = saptavimśatiḥ; 28 = aṣṭovimśatiḥ
- breath: IN = Inhalation; EX = exhalation; 5BR = five breaths
- Dṛṣṭi: nāsāgre = to the nose; añguṣṭhamadhye = to the middle of the thumb; bhrūmadhye = in the middle of the eye brows; nābicakre = to the navel; ūrdhvadṛṣṭi = upwards; hastāgre = to the tip of the hand; pādayoragre = to the tip of the foot; pārśvadṛṣṭi = sidewards
Page keywords:
Halasana, Plough, Finishing, sequence, Ashtanga, Vinyasa, Yoga, Energy, Asana
