What stretches are needed to throw your legs over your head? and got the best answer

Answer from Joy Iling[active]
I don’t know if it will help, but I read these on VKontakte: classic exercises for stretching:
Stretching exercises. We train at home.
1. Stand up straight, spread your legs slightly and bend your knees. Raise one hand up and reach for an imaginary object. Lower it down and do the same with your other hand. In this case, the head should be slightly thrown back. Do the exercise 6 times.
2. Stand up straight left hand on the waist, feet shoulder-width apart. Now grab your head with your right hand and tilt it to the right. Hold this position for 10-20 seconds, then relax and rest for 10 seconds. Repeat the exercise for each hand 8 times.
3. Stand with your back to the wall and rest your palms on the wall. Now slowly squat down, sliding your palms along the wall. Hold the pose for 10-20 seconds and repeat 6 times.
4. Lunge, placing right leg forward. In this case, the right hand is moved to the side, and the left is behind the head. Now slowly lean to the right and stay in this position for 20-30 seconds. Rest for 20 seconds and repeat the exercise 4 times on each side.
5. Sit on the floor and spread your legs to the sides, palms clasped at the back of your head. Slowly tilt your body forward, trying to reach your right knee. Then also slowly return to the starting position and stretch towards your left knee. Repeat the exercise 6 times on each side.
6. Sitting on the floor, cross your legs. Now press your chin with your hands and tense your neck muscles, resisting the pressure of your hands. Hold the position for 30 seconds, then rest for 20 seconds. Repeat 8 times.
7. Get on all fours with your arms straight. Now pull forward right hand and left leg so that they are in a completely horizontal plane and stretch well. Repeat the exercise 7 times on each side.
8. Lie on your back, legs straight, arms out to the sides. Slowly lift your right leg until it forms a right angle and extend it. Then lower it to the left, turning your head to the right. Now do the exercise in reverse order and return to the starting position. Do the same with the other leg, repeat 5 times.
9. Lying on your back, pull your legs straight towards your head and clasp your feet with your hands. Hold the position for 20 seconds, then lower your straight legs to the floor. Repeat 6 times.
10. Lying on your stomach, bend your legs and, holding your ankles with your hands and bending at the lower back, lift them up. Stay in this position for 30 seconds, then slowly lower your legs and rest for 15 seconds. Repeat the exercise 7 times.
Although you probably need something more serious.

Reply from Artyom K.[guru]
need strong motivation... in general, yoga has all the stretches

Reply from Steve Johnson[newbie]
Well, what happened?

Reply from 3 answers[guru]

This pose is often called “One leg behind the head.”

Main directions of traction:

1. Tilt

Eka Pada Sirsasana is, first of all, a bend. This means that if we want to master this pose, then we must learn to do a basic forward bend, that is, Paschimottanasana.

2. Opening of the hip joints

Then you need to open your hip joints with a slight tilt and turn to the side. This is best done in variations of Baddha Konasana.

Please note that the rotation we need in the hip is activated precisely when bending in Baddha Konasana, and not in a sitting position with the spine extended upward.

3. Moving the leg to the side and behind the back line

The next moment is turning the leg to the side. This is best done in the following asanas:

The simplest position is Supta Hasta Padangusthasana - stretching the leg lying to the side. The second most difficult pose is to move the leg to the side while sitting on the buttocks. And the next stage is moving the leg behind the line of the back, when the hand of the same name stands in front of the extended leg.

By the way, you can learn to move your leg behind your head before your leg is perfectly straight in these poses. Indeed, in Eka Pada Sirsasana, the leg behind the head is bent at the knee.

4. Variations of Akarna Dhanurasana

Akarna Dhanurasana combines both opening at the hip joint and moving it to the side. It is in this position that it is slightly bent at the knee, so if you want to master Eka Pada Shirshasana, then variations of this asana must be added to your practice.

There is a variation of this pose lying on your back.

If you regularly do the poses described above, then you can proceed to the asana itself.

Eka Pada Sirsasana. Entering the pose

If you are trying this asana for the first time, then first try to reach the shoulder joint with your heel.

On next stage To master Eka Pada Sirsasana, you need to stretch your heel to your forehead.

Then try to touch the top of your head with your heel. At the same time, the back rounds a little, as if we are diving under the leg.

At first, you can hold the leg behind the head with your hands, then the leg is held in the desired position by the muscles of the neck.

Remember that stretching is used to create relaxation. Relaxation is better in a lying position, so it is useful to do this asana while lying on your back. This pose is called Bhairavasana.

If you have problems with the cervical vertebrae, carefully master the full version of Eka Pada Sirsasana. On cervical vertebrae In this position there is quite a large load. It is advisable to master the full version of Sirsasana (headstand) to strengthen the neck muscles.

To develop Eka Pada Sirsasana, it makes sense to perform bends with the leg behind the head. Then this pose will be called Skandasana. At the first stage, you can hold your leg with your hand.

If the hip joint does not rotate well, and the leg does not go beyond the line of the back and behind the head, then regular practice of Yoga Dandasana will help increase its mobility in this direction.

Just keep in mind that Yoga Dandasana is more difficult pose. You will most likely succeed in Eka Pada Sirsasana formerly Yoga Dandasanas.

Benefits of Eka Pada Sirsasana

B.S.K. Iyengar in his book Yoga Deepika wrote about this asana: “This pose strengthens the neck and back, the thigh muscles and hamstrings are fully stretched. Contraction of the abdominal muscles improves digestion. When performing this asana, you understand how great the pressure and weight of the leg that lies on the neck is.”

Complication of Eka Pada Sirsasana

If the leg behind the head is held well without the help of hands and it is possible to straighten the second leg when performing Bhairavasana, then there are all the prerequisites for performing Ruchikasana (bending with a leg behind the head while standing) and Durvasasana - balance on one leg while the other is behind the head.

It is better to master Durvasasana near a wall. Good luck in your practice!

A healthy spine is the basis for the health of the entire body. Often we ourselves contribute to spinal deformation by sitting in the wrong position, falling asleep on a mattress that is too soft, wearing unsuitable shoes... Not to mention various injuries, overweight, sedentary lifestyle... That's why it's so important to do exercises for the spine.

Before starting exercises, it will be useful to eliminate the following factors that negatively affect the condition of the spine:

1. Inappropriate shoes. Take your shoes and look at the soles. If the sole is worn unevenly (for example, with outside the sides of the foot are worn out more than the inside), you probably need insoles. Insoles should also be worn if you have flat feet (however, in this case, women can wear shoes with small heels, about 5 cm). Insoles should be made to order - standard insoles practically do not fit anyone. If you constantly wear shoes with very high heels, this is also not good for the spine.
2. Incorrect posture at the table. If you work in an office, especially at a computer, then make sure that your spine is in a straight position, that your shoulders are at the same level and that you do not have to lift your head when looking at the monitor.
3. Bent tailbone. If you suffer from lower back pain, your “tail” (last 3-5 vertebrae) may be bent. This could have happened as a result of an injury (perhaps even in childhood - they hit their tailbone while sliding down a slide) or due to an incorrect sitting position. The bent tailbone must be straightened.
4. Soft mattress. And also, an orthopedic mattress that takes the shape of the body. It would seem that such a mattress should help you relax, but the opposite happens. If you like to sleep on soft things, they will help you special exercises(described below), which are done before bedtime.

Exercises for the spine are a must before bedtime.

These 2 simple exercises suitable even for the laziest. They must be performed before bed. But you can additionally perform them in the morning or at any other time of the day.

Why just before bedtime? We experience many experiences during the day, not all of which are particularly pleasant, which causes us to slouch. Sitting in the wrong positions also distorts our posture - and to correct this, it is not enough to simply get out of the chair and stretch. We come home with a far uneven back, which remains that way until the evening. Then we go to sleep just like that, and our expensive orthopedic mattress takes the shape of the body - contorted during the day. And so we sleep without relaxing our spasming muscles, without straightening our poor, crooked spine.

The following exercises will relax your muscles and straighten your spine before bed, which will help you get a good night's rest and restore correct posture.

Hang from a pull-up bar before going to bed. This simple exercise will save you from many problems with your spine. The crossbar is a necessary item in every home. If you don't have it yet, be sure to buy it.

Duration - 1-3 minutes. If you can't hang for a minute, take a break. The main thing is that the total should be at least a minute of hanging on the bar.

If it’s hard for you and you can’t maintain your weight at all, it’s not scary. Simply grab the bar with your hands and transfer some of the weight into your hands, slightly relaxing your knees, but still keeping your feet on the floor. This way you can regulate the weight on your arms. Gradually your arms will get stronger and you will be able to lift your feet off the floor, but this is not the goal.

A version of this exercise without the crossbar is possible. Lie on the floor on your back (you can use a thin gymnastics/yoga mat). Stretch your arms behind your head and stretch as hard as you can - with your arms and legs in opposite directions. This option is less effective than hanging from a bar because your weight does not help with the stretch.

Hanging on the bar, described in the previous exercise, stretches the entire spine except the cervical region. Body weight has no effect on what is above the shoulders. However, this is for the better - the effect on the cervical spine should be more delicate.

Sit or stand straight, lower your arms freely along your body. Imagine that there is a thread tied to the top of your head, by which you are being pulled up. Pull your head up (without lifting your chin!), using only your neck muscles.

Stretching your neck, stay in this position for a few seconds. Relax your neck and repeat again.

Stretch your neck again and slightly tilt your head to the right and left, 2-4 cm.

Exercises for the spine are an addition to the complex before bed.

These exercises can be done before the exercises described above. They can be done separately, at any time.

This exercise is designed for the lower spine.

Sit on the floor with your legs straight forward. Stretch your arms in front of you and fold them in front of your chest, placing one hand on top of the other (or in the same position as in the photo).

Move your right buttock forward, then move your left buttock - as if walking on your buttocks. Try to use your leg muscles as little as possible.

Take 8 such steps forward. Then, move your left buttock back, and then your right. Take 8 such steps back.

Repeat the exercise three to five times (8 steps forward and the same number of steps backward).

Exercise for the spine - we throw our legs over our heads.

In yoga this exercise is called "plough". If you can’t do it as shown in the photo, then you shouldn’t try to do it at all costs.

Lie on your back with your arms extended along your body. Raise your legs straight up vertically. Begin to lower your legs behind your head, slowly lifting your back, vertebra by vertebra. Strive to touch your toes to the floor without bending your knees.

Stay in this position for a comfortable time (at first, limit yourself to 10 to 30 seconds). Then, also slowly, lift your legs up, lowering your back to the floor. Continue the movement, lowering your legs to the starting position.

After this exercise, it is always necessary to perform a backward bend of the spine - the next exercise.

This exercise must be performed every time the previous one is performed.

Roll over onto your stomach and place your palms on the floor at shoulder level. Raise your head, then begin to lift slowly, vertebra by vertebra. top part back, straightening your arms. At the same time, the head is thrown back. try not to lift your legs and hips off the floor.

Stay in this position for exactly the same amount of time as you were in the “plow” position (previous exercise).

Then, also slowly, lower your upper body to the floor. First the stomach drops, then the chest, and only then the head.

Exercises for the spine - twisting.

A set of exercises for the spine will not be complete if you do not include twisting. There is an opinion that twisting can cause harm to the spine. The exercises described below have a very mild effect, but if you suffer from any diseases of the spine, you can consult a doctor before performing them.

I suggest using a set of exercises called "Crocodile". The name of the complex is not accidental - it was developed by Australian chiropractors, who took the movements of crocodiles as a basis, since the spines of these reptiles are in very good condition. The complex is designed to prevent and treat spinal diseases, is very easy to perform and has no age restrictions (suitable for both children and the elderly).

The complex consists of a series of exercises during which spiral turns of the spine are performed (a spiral turn is a twist in which the legs turn in one direction and the head in the other).

These twists strengthen the muscles responsible for the corresponding movements, improve the elasticity of ligaments and tendons, and correct congenital and acquired deformities of the spine. By releasing tension between the vertebrae and intervertebral discs, they contribute to their restoration and the reduction of intervertebral hernias.

The "Crocodile" complex is effective for diseases of the spine such as osteochondrosis, hernias, lumbosacral radiculitis, etc. It is also recommended for healthy people.

But the effects of these exercises are not limited to the spine. When performing the “Crocodile” complex, you perform a massage internal organs, by squeezing, stretching and rotating. Improves blood circulation and also has a beneficial effect on the nervous system, similar to the effects of acupuncture.

This complex also has contraindications: bronchial asthma, pneumosclerosis, pulmonary tuberculosis.

The Crocodile complex is performed lying on your back (preferably on the floor, on a gymnastics mat or yoga mat). When performing exercises, it is important to monitor your breathing. Inhalation is carried out during a spiral turn, and exhalation is carried out when returning to the starting position.

Each exercise consists of 4 spiral turns in each direction (8 turns in total). In the extreme right and left positions of the body you need to linger for 4 seconds.

After each exercise, be sure to relax in the “fish” pose (here this pose is somewhat different from the well-known yoga pose of the same name). To do this, inhale and at the same time bend your knees (placing your feet on the floor), and your arms at your elbows (resting your elbows on the floor). The hands hang freely. Then, as you exhale, you need to slowly, effortlessly straighten your legs and lower your arms.

Attention! When performing the complex, it is important to follow the specified sequence of exercises.

These are the spinal twist exercises:

1. Starting position: lying on your back, arms to the sides, palms down, feet shoulder-width apart. Make spiral turns to the right and left.
2. The starting position of the hands is the same. The legs are crossed at the ankles - the right one is placed on the left. Make spiral turns to the right and left. Do 8 crunches (4 in each direction).
3. The starting position is the same, only the legs are swapped: put the left leg on the right. Perform 8 more crunches.
4. The starting position is the same, but now the right leg is placed on the toe of the left so that the Achilles tendon of the right leg is between the big and index fingers left. Do crunches.
5. The starting position is the same, only the legs change places. Do crunches.
6. The starting position of the arms is the same, but both legs are bent at the knee and hip joints, and the feet are on the floor (the distance between the heels is equal to the length of the shin). Make spiral turns to the right and left.
7. The starting position is the same as always, except for the legs: the left one is extended and lies on the floor, and the right one is bent at the knee and lies on top of the left one so that its ankle is located above the knee of the left leg. Make spiral turns to the left only.
8. The starting position is the same, the legs change places. Make spiral turns to the right only.
9. The starting position is the same. The left leg is bent at the knee, the foot is on the floor. Right leg outside ankle touches left knee. Make spiral turns to the right and left.
10. The starting position is the same, the legs change places. Make spiral turns to the right and left.
11. The starting position is the same. Bend your knees and pull your knees towards your chest. Do crunches.
12. The starting position is the same. The left leg is straight and lies on the floor. The right straight leg is raised up at a right angle. Lower your right leg to the left, turning your head to the right. Stay in this position. Then lift your right leg up and lower it to the floor, next to your left. Raise your left leg straight up at a right angle. Lower your left leg to the right. Stay longer. Then lift your left leg and lower it to the floor, next to your right. Done 1 time.
13. The final exercise is called "Rocking chair". Starting position: sit down with your knees bent, clasping them with your arms and pressing them to your chest. Lower your chin and press it to your chest. Round your back. Do rolls (10-15 times).

To correctly perform a set of spinal twisting exercises, watch this video:

This method is positioned as a way to quickly lose weight (your waist decreases by several centimeters) and even grow a little, just by lying 5 minutes a day on a roller made from a towel. The Japanese Fukutsuji developed his method over a dozen years, and then described it in a book that became a bestseller (circulation of 6 million copies). A huge number of rave reviews leave no doubt - the method works.

What is this truly amazing effect of this method based on?

The author of the method proved that one of the main reasons is not enough thin waist is the unnatural (incorrect) arrangement of the pelvic bones and ribs. Which, in turn, causes incorrect posture and shift of internal organs. And if you “put” them correctly, your waist will become thinner, your chest will become higher, your height will become larger, your posture will become slimmer.

The essence of the method is that for several minutes you lie on a roller made from a towel.

Described below static exercise allows you to return bones to their place, thanks to a special position of the body in which certain muscles stretch and relax. After all, it is the spasmed muscles that are responsible for the displacement of bones and incorrect posture (why they spasm and what to do about it is a question for a separate article). The result is that postural defects are corrected, and internal organs return to their natural position. We see that:

• the waist is noticeably reduced,
• breasts become higher
• posture improves,
• growth increases,
• the figure becomes slimmer,
  
• well-being improves.
  

At the same time, the exercise has no effect on body fat, so it would be wrong to call it a weight loss exercise. But this exercise is extremely beneficial for the spine!

However, improving the functioning of internal organs and eliminating muscle tension helps to normalize blood circulation and metabolism, which, in some cases, may well help get rid of extra pounds. Therefore, those who promote the Fukutsuji method as a miracle cure for weight loss are not so wrong.

And now - the exercise itself to restore the natural position of the skeleton and spine:

1. Roll up a roll from a bath towel and tie it tightly with thread. In the beginning, use a roller no thicker than 10 centimeters. Over time, after practicing lying on a towel roll, you can roll a thicker roll from a bedspread or two towels. If you suffer from lower back pain, use a thinner roller to start with.

2. Lie on a flat surface (you can use a hard couch, but it is preferable to lie on the floor covered with a thin mat for gymnastic exercises or for yoga). Place a roll of a towel under your back (lower back) so that it is exactly under your navel, as shown in the picture. Make sure the roller is positioned correctly. Correct it if necessary.

3. Place your legs straight so that there is a distance of about 10 centimeters between your heels. Turn your feet so that your big toes touch each other. The legs may be slightly bent at the knees if it is not possible to straighten them completely.

4. Place your arms straight behind your head and turn your palms down. Connect the little fingers of your hands together. It is not necessary to straighten your arms completely. If that doesn't work, they can remain slightly bent at the elbows. The main thing is that the little fingers touch each other.

5. Stay in this position for 5 minutes. You can set an alarm.

6. After completing the exercise, rise slowly, being careful. Thanks to this exercise, your skeleton and spine will immediately begin to return to correct position, which can be painful. The more deformed your skeleton was, the greater the changes will be and the more caution you should take.

7. Do this spine exercise every day, no exceptions.

In conclusion...

By performing spinal exercises, we take care not only of our physical health, but also of our ability to withstand stress, cope with life's difficulties, love and respect ourselves and earn the respect of others, as well as grow and develop as a person. If it seems to you that I overestimate the importance of the spine, remember what expressions we use to describe strong, strong-willed people, and what words we use to describe weak, broken ones: “he has an inner core,” “he cannot be broken,” “he walks through life with his head held high.” head”... or “he bent under the weight of guilt/grief”, “bowed down before someone’s authority”, “bent under the circumstances”, and about someone they even say “spineless”...

Notice how a confident person stands and walks. Any emotional trauma, resentment, shame, guilt makes a person bend - and it starts from the very early childhood. Physical trauma, ranging from a bad fall or injury while running in unsuitable shoes, also contributes to spinal deformity. Regardless of what caused the deformations, they affect both physical health, and on the emotional, mental and emotional state of a person.

In this regard, I would like to offer one more, last exercise for the spine, borrowed from the book “Confession of a Fool” by Mirzakarim Norbekov.

Exercise for the spine - smiling for no reason.

The essence of this exercise is the relationship between the emotional state and posture and facial expression. I will not give a complete theoretical justification here - those who wish can easily find and read Norbekov’s book. The theory in a nutshell is:

Everyone is familiar with such a phenomenon, recognized by official medicine, as psychosomatic diseases. That is, diseases the cause of which is the mental, emotional state of the patient, which leads to physical illness. But there is also the other side of the coin - so to speak, “psychosomatic treatment”. Those are, by consciously changing their emotional state in better side, you can significantly improve your physical condition, up to getting rid of existing, often chronic, diseases.

But how can you make yourself feel joy, inspiration, happiness? There is a simple way to do this - you need to take the pose of a happy, confident person (straighten your back, straighten your shoulders), make an appropriate facial expression (pretend a smile, if possible sincere) - and walk like this... constantly. Minimum 2 weeks. At first you will feel stupid, remembering the saying “smiling for no reason is a sign of a fool.” And a smile, out of habit, may not look particularly natural, more like a grimace.

But, after a few days (in especially advanced cases - 2 weeks), you will be surprised to notice that you constantly have good mood and the smile glimpsed in the mirror no longer seems forced. And your shoulders straighten by themselves, without conscious effort on your part...

So, let’s do an exercise for the spine, which can be called “smiling for no reason”:

Stand up, straighten your back, straighten your shoulders, raise your head high (without lifting your chin). Think about something good. Imagine something that will make you feel joy, pride and happiness. Don’t hold back your imagination - you’re being awarded the Nobel Prize, or, if you’re a woman, a young, handsome millionaire proposes marriage, heart and fortune to you... The main thing is to let a sincere smile appear on your face, and let your shoulders straighten by themselves.

Record this body position, posture and facial expression in your memory.

Now the most difficult thing: constantly, regardless of the circumstances and what emotions you experience, maintain this posture and expression. If you catch yourself stopping smiling, slouching or lowering your head, immediately return to your starting position.

How does the spine affect our health, ability to adapt to circumstances, change and develop? The spine is the key to health, the key to the ability to adapt, change and develop. My self-esteem, the way I see myself, the way I look is determined and reflected on the spine: compare what the spine looks like when you are confident and when you are insecure. The spine is your “inner core”. Let's go back in time. Every fall, every injury, every insult, every humiliation clamps the spine in a certain position. As long as the spine remains compressed, the psychological trauma also remains. How? After all, this happened many years ago. But every trauma, physical and psychological, is stored in memory. The memory of the event, on a subconscious level, causes the muscles to contract, changing posture and the position of the vertebrae. So the spine bears all the trauma - physical and psychological. Physical trauma forces the body to adapt to it so as not to experience pain. For example: a sprained ankle causes a limp; pain in the side makes you lean in the opposite direction. So nervous system creates muscle tightness that prevents the body from functioning optimally, and thus the body becomes trapped in the grip of injury. Every trauma, every crisis leaves a mark: physical, emotional, mental. Every time we remember, talk about, hear or see something that reminds us of a traumatic event, we will react and act accordingly: If we have experienced joy, victory, achievement, the spine straightens. If we have experienced defeat or loss, the spine bends. Have I accepted the role of victim? Or did you decide to become strong? The spine will look accordingly. There is a correspondence between the way we perceive ourselves and reality and our body. When the spine becomes tight, our ability to experience emotions suffers. What does it mean? Each emotion has its own position of the body (and spine). What does a person look like when he is sad, happy, happy, angry, offended? A tight spine prevents you from experiencing the full range of emotions. Character traits are also associated with the spine. The ability to change and adapt requires flexibility in the spine. When the spine is locked in a certain position, it is difficult or impossible to change and adapt. Just as the spine is clamped and limited, so all reactions and actions are limited by habitual patterns.

The results were a little different from what I expected - it turned out that greatest number people were injured in halasana, the plow pose. That’s why we’re talking about her today. About the plow pose.

This is one of the basic asanas, which seems to have migrated from our Soviet school gymnastics childhood into fitness yoga practice and is widely used in classes even among “beginner” groups. It would seem like throwing your legs behind your head. We know everything about this exercise :) And, of course, it’s not true.

What you need to know:

That's enough good exercise for the back, which, if performed incorrectly, can easily and permanently injure the neck.

In this asana, thanks to the rounded back and intense stretching, the activity of the endocrine glands is activated - which is why the pose is not recommended for children under 12 years of age.

Among the contraindications for independent practice:
- any damage or injury in cervical spine;
- bronchial asthma (breathing in a plow can be difficult);
- pregnancy;

Beginners and elderly people should practice Halasana with great caution.

It is worth noting that in sources close to esotericism one can find a wide range of “healing” properties for any asana, including the plow pose, the degree of practical effect of which can be quite difficult to track in practice within the walls of scientific institutions.

However, the study on the effect of halasana on the liver, conducted by a practicing physician, R.S., remains worthy of respect. Minvaleev:

“We studied the effect of halasana on a healthy liver. 33 healthy people (24 of them women) aged from 18 to 55 years were examined. The blood was “measured” using pulsed wave Doppler echography. The echo chambers HITACHI EUB-525 (Japan) and KONTRON "Sigma-44" (France) were used. For each subject we recorded blood flow three times: before the asana in a horizontal position on the back, then during the performance of the plow pose, and, finally, immediately after leaving it. (For each of these three fixations, we maintained the same depth of placement of the controlled volume of the probing beam.) ... "
http://www.sunhome.ru/journal/57174

But, in any case, it is important to remember that your best consultant is yourself, so if you feel that halasana gives you nothing but pain in the neck, do it longer than a couple of inhalations and exhalations and more often than in your routine training - not worth it.

Subtleties of execution

Various yoga schools offer their own versions of halasana. We'll stick to the safest one.

Starting position – lying on your back, while inhaling, straighten your arms behind your head. The legs are raised approximately 30* above the floor.

Then slowly, without jerking, very carefully, under no circumstances helping yourself with your hands , roll your legs back and stop with your legs parallel to the floor, this is quite enough for the initial stage. It is important to listen carefully to the sensations, to control the load, which should fall on the shoulder blades and shoulders, but not on the neck. You can place your feet on a small elevation like an ottoman or stool behind your head.

If everything is fine in your neck discomfort no – we slowly lower our feet onto our hands. The knees are bent, a strong stretch is felt in the back.

And, the final stage - the knee bends are pushed upward, the heels are pushed away from themselves, the back is strongly rounded and stretched. The whole thing stretches back surface bodies.

We can stop here.

But, there is also an “advanced” version, considered “canonical” - when the hands are moved behind the back and closed into a lock. In terms of injury risk, it is more dangerous; it must be performed extremely accurately, under the supervision of an experienced instructor.

For correct execution This option requires moving your shoulders away from your ears, freeing your neck, and trying to bring your shoulder blades as close to each other as possible. With this option, there is a danger that your body weight will put pressure on the cervical vertebrae and this may cause injury, especially if your neck is not strong. In the previous versions, the body weight is distributed on the shoulders and arms, but in this version, although ideally the load also falls on the shoulders, it often happens that the practitioners lean on the neck and injure it.

Photos taken in the studio

Supporting your back with your hands, lower your legs above your head to a horizontal position. At the same time, withdraw chest and hips back a little.

As you exhale, extend your legs further above your head, placing your toes on the floor. Using your arms, straighten your back so that your body is perpendicular to the plane of the floor.

Straighten your legs at the knee joints and extend them, pointing your toes toward you. Place your hands on the floor behind your back and clasp them together. In this position, move your shoulder joints back and squeeze your shoulder blades together. Open your chest. Try to maintain even and deep breathing.

Coming out of Plow Pose do it smoothly: first bend your knees, then slowly, vertebra by vertebra, lower yourself onto the mat. After completing the asana, perform a short one.

Halasana (plow pose) has an exceptionally strong effect on the hormonal sphere, as well as on the condition of the spine.

Asana options

Variations of halasana are mainly associated with different hand positions.

After the toes touch the floor behind the head, the straightened arms are also placed behind it. The fingers are locked or held by the feet. You can also, after your toes touch the floor behind your head, place your hands behind your head and bend them at the elbows. The fingers are placed under the neck, palms up.

Halasana photo

Light version(usually intermediate when gradually entering the pose): arms are bent in elbow joints, palms facing up and resting on the back, supporting it.

If the spine is too stiff in any segment, then do not try to force your legs behind your head onto the floor; rather, rest them on a surface located above your head (for example, in the seat of a chair).

A complicated version of halasana - karnapidasana. To perform it, stand in classic halasana for several minutes, then bend your legs, place your right knee on the floor near your right ear, and your left knee on the floor near your left ear. Your knees should be on the floor and close to your ears. Place your palms on the back ribs or extend your arms behind your head with your fingers interlocked. Hold karnapidasana for 30-40 seconds.

Karnapidasana photo

In the plow pose due to bent knees Spinal extension increases.

Biomechanics of joints. Muscle work

This exercise is performed from a supine position. All parts of the spine are bent, the shoulder blades are brought together and raised. There is extension of the elbows, as well as shoulder joints with a slight rotation of the latter outward and adduction of the arms.

Forearms are in a neutral position, hands touching. The fingers are joined in a lock (another option: hands apart, forearms in a position where the hands rest with palms on the floor). The hip joints flex with a slight inward rotation. Extension occurs knee joints and plantar flexion ankle joints. The legs are placed behind the head and the toes are in contact with the floor.

The exercise is performed very smoothly, without sudden movements.

Halasana (plow pose) is symmetrical, so it is necessary to ensure an even distribution of the load when performing it. When leaving the pose, you should not get up suddenly, just lie down quietly in savasana for 1-2 minutes.

In final position many muscle groups are involved(especially those responsible for supporting the weight of the legs), namely:

Neck muscles shoulder girdle and backs, flexing the spine, levating and adducting the shoulder blades;

Posterior muscle group of the shoulder;

Anterior muscle group of the forearm (finger flexion);

External and internal obliques (spinal flexion);

Deep pelvic muscles;

Anterior and internal thigh muscle groups (flexion hip joint with hip adduction and internal rotation, knee extension);

Anterior group of lower leg muscles (dorsal flexion of the feet and extension of the toes).

In addition, when performing the exercises, the following are stretched:

Anterior shoulder muscle group (biceps, coracobrachialis muscle);

Chest muscles (pectoralis major and minor);

Muscles that straighten the spine;

Gluteus maximus muscle;

Posterior muscle group of the thigh (semitendinosus and semimembranosus muscles);

The posterior group of muscles of the lower leg, in particular the gastrocnemius and soleus muscles.

Breathing should be gradual, predominantly abdominal (diaphragmatic).

Taking intermediate provisions before the final phase, hold your breath while inhaling. In the final position, breathe slowly and deeply.

The Positive Effects of Plow Pose in Yoga

In halasana, the maximum possible traction of the spine is achieved, especially in the cervical region. This contributes to the development and maintenance of flexibility and mobility of the spine, correction of its minor deformities and postural disorders. With quite intense muscle work blood circulation increases in almost all segments of the musculoskeletal system. This improves the nutrition of the intervertebral discs, articular cartilage and ligaments of the joints.

Exercise has an activating effect on the intestines (strengthening motor function), as well as on the biliary tract and urinary system. The function of the pelvic organs (internal genital organs) is normalized and excess fat deposits in the abdomen and waist are removed.

Daily practice of asana relieves fatigue and mental stress, increases mental activity and relieves headaches.

Restrictions and contraindications

This exercise cannot be performed:

At high blood pressure and heart disease;

Severe pathology of the spine (deformations, complicated course of osteochondrosis, consequences of injuries);

Bronchial asthma with frequent attacks;

Restriction of air flow in the respiratory tract (chronic obstructive pulmonary disease);

Severe atherosclerosis of cerebral vessels;

Consequences of traumatic brain injury;

Epilepsy;

Glaucoma or retinal diseases;

Please be careful:

With unstable blood pressure;