Yoga BLOG

Parshva Halasana: the twisted plow Parshva Halasana, often referred to as Parsva Halasana or simply "revolved plow," is a yoga pose that primarily engages the shoulders, back, and neck. Among other things, it helps improve balance and promises its practitioner increased flexibility and mobility. Parshva Halasana is rated as "medium" to "slightly above average" in difficulty. It is therefore particularly recommended for more experienced practitioners or those who want to take their yoga practice to the next level. Performing Parshva Halasana The twisted plow pose puts intensive strain on several parts of the body. However, no additional equipment is required apart from a yoga mat . To perform the exercise, first lie on your back with your legs bent. Ideally, the area around your lumbar spine should be in the lower third of the yoga mat so that there is still enough space above your head. Place your arms flat next to your body, either on the back of your hands or with your palms resting on the floor. The second step is to loosen your knees and prepare for the exercise. Bring your knees straight up so that your toes point towards the ceiling. Keep your knees straight and your arms firmly anchored to the floor. Now comes the actual execution of Parshva Halasana, where you assume the "revolved plow" pose (hence the name). Lower your feet, which are currently pointing toward the ceiling, behind your head. Ideally, your feet should reach the part of the mat above your head. At this moment, your buttocks should stretch toward the ceiling. Please note that the point of this exercise is not to tense up or cause injury. So if you're not able to get your feet completely behind your head the first few times, that's okay too. Lower your legs as far as feels comfortable in your neck. However, there will always be some tension. In the next step, once your feet are behind your head, clasp your hands on the floor. First, pull one shoulder, then the other shoulder, behind or underneath your body. Your hands will interlace as you do so, creating a sense of support that also has a positive effect on the position of your shoulders. You're now in the basic position of Parshva Halasana. Here, you'll already feel how the exercise is affecting your neck, shoulders, and entire back. You'll often also feel a slight stretch in your thighs. To move into the final pose of Revolved Plough Pose, you need to twist, as the name suggests. You achieve this in the final step by moving your feet to the left side of your head. If that still feels good, bend your right knee toward the floor near your left ear. If that still feels comfortable, you can follow suit with your second knee. You should now remain in this position for at least three deep breaths. Then you can release the current Parshva Halasana position, bring your legs back to the center, and repeat the same steps on the right side of your body. Here, too, you remain in this position for at least three deep breaths, inhaling through your nose and exhaling through your mouth. After the three breaths, you can release this position and bring your legs back to the center. Then, when you're ready to complete the Parshva Halasana pose, slowly return your legs from the center position over your head to the mat. Image © lichtmeister / fotolia.com