What kind of stretches do you need 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 such classic exercises for stretching:
Stretching exercises. We train at home.
1. Stand up straight, spread your legs slightly and bend them at the knees. Raise one hand up and reach for an imaginary object. Lower it down and do the same with the 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 belt, 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 sit down, sliding your palms along the wall. Hold the pose for 10-20 seconds and repeat 6 times.
4. Lunge by placing right leg forward. In this case, the right hand is laid aside, and the left is behind the head. Now slowly lean to the right and stay in this position for 20-30 seconds. Rest 20 seconds and repeat the exercise 4 times for each side.
5. Sit on the floor and spread your legs apart, palms clasped at the back of your head. Slowly tilt the body forward, trying to reach the right knee. Then also slowly return to the starting position and stretch to the left knee. Repeat the exercise 6 times for each side.
6. Sitting on the floor, cross your legs. Now press your hands on your chin and tighten 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 for each side.
8. Lie on your back, legs straight, arms outstretched 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 second leg, repeat 5 times.
9. Lying on your back, pull your straight legs up to your head and grab 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 waist, 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.

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

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

Answer from 3 answers[guru]

This pose is often referred to as "One foot behind the head."

The main directions of traction:

1. Tilt

Eka Pada Sirshasana is, first of all, a tilt. So, if we want to master this pose, then we must learn how to do a basic forward bend, that is, Pashchimottanasana.

2. Opening the hip joints

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

Pay attention to the fact that the rotation in the hip that we need is turned on when performing the tilt in Baddha Konasana, and not in the sitting position with the spine extended upwards.

3. Leading the leg to the side and behind the line of the back

The next moment is a turn of the leg to the side. It is best to do this in the following asanas:

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

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

4. Variations of Akarna Dhanurasana

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

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

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

Eka Pada Sirshasana. Entering the pose

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

On next step mastering Eka Pada Shirshasana, you need to stretch your heel to your forehead.

Then try to touch the top of your heel. At the same time, the back is slightly rounded, 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 due to the muscles of the neck.

Remember that stretching is for relaxation. In the lying position, relaxation is better, 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 Sirshasana. On cervical vertebrae in this position is quite a big load. It is advisable to master the full version of Shirshasana (headstand) in order to strengthen the muscles of the neck.

For the development of Eka Pada Shirshasana, it makes sense to perform tilts with the foot behind the head. Then this pose will be called Skandasana. At the first stage, the leg can be held by hand.

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

Just keep in mind that Yoga Dandasana is a more difficult pose. Eka Pada Shirshasana most likely you will succeed formerly yoga Dandasana.

Benefits of Eka Pada Sirshasana

B.S.K. Iyengar in his book Yoga Deepika wrote about this asana: “This pose strengthens the neck and back, the muscles of the thighs and hamstrings are completely stretched. The contraction of the abdominal muscles improves digestion. Performing this asana, you understand how great the pressure and weight of the leg that lies on the neck.

Complication of Eka Pada Sirshasana

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

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

A healthy spine is the basis of the health of the whole organism. Often we ourselves contribute to spinal deformity by sitting in the wrong position, falling asleep on a mattress that is too soft, wearing inappropriate shoes ... Not to mention various injuries, overweight, a sedentary lifestyle ... Therefore, it is so important to perform exercises for the spine.

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

1. Inappropriate shoes. Take your shoes and look at the sole. If the sole is unevenly worn (for example, with outside side of the foot is worn more than the inside), you probably need insoles. Insoles should also be worn with flat feet (however, in this case, women can wear shoes with a small heel, 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. Wrong 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 while looking at the monitor.
3. Curved coccyx. If you suffer from lower back pain, your "tail" (the last 3-5 vertebrae) may be twisted. This could happen as a result of an injury (perhaps even in childhood - they hit the coccyx, unsuccessfully moving down the hill) or due to an incorrect sitting posture. A bent coccyx 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 to relax, but everything happens the other way around. If you like to sleep on soft, you will be helped special exercises(described below), which are done at bedtime.

Exercises for the spine - a mandatory complex before going to bed.

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

Why right before bed? During the day, we experience many experiences, not all of which are particularly pleasant, which makes us slouch. Sitting in the wrong positions also distorts our posture - and to fix this, it is not enough just to get up from a chair and stretch. We come home with a far uneven back, which remains so until the evening. Then we lie down to sleep straight up and our expensive orthopedic mattress takes the shape of the body - twisted during the day. And so we sleep without relaxing spasmodic muscles, without straightening our poor, twisted spine.

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

Hang on the bar before bed. This simple exercise will relieve you of many problems with the 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 out for a minute, take a break. The main thing is that in total you should get at least a minute of hanging on the crossbar.

If it's hard for you and you can't keep your weight at all - it's not scary. Just grab the bar with your hands and transfer some of the weight to your hands, slightly relaxing your knees, but continuing to lean on the floor with your feet. Thus, you will be able to regulate the weight attributable to the hands. Gradually, your arms will get stronger and you will be able to lift your legs off the floor, but this is not the goal.

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

Hanging on the bar, described in the previous exercise, stretches the entire spine, except for the cervical region. Body weight does not affect what is above the shoulders. However, this is for the best - the effect on the cervical spine should be more delicate.

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

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

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

Exercises for the spine - 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 for the lower spine.

Sit on the floor with your legs straight forward. Stretch your arms in front of you and fold 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 minimize the use of leg muscles.

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

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

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

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

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

Hold 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 by lowering your legs to the starting position.

After this exercise, the back bending of the spine is always performed - the next exercise.

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

Roll over onto your stomach and rest your palms on the floor at shoulder level. Raise your head, then start slowly, vertebra by vertebra, to raise upper part back, straightening your arms. The head is tilted back. try not to tear 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 belly falls, 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 in it. It is believed that twisting can harm 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 doing 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 movement of crocodiles as the basis, since the spines of these reptiles are in very good condition. The complex is designed to prevent and treat diseases of the spine, it 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 twist is called a spiral turn, 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 the ligaments and tendons, and correct congenital and acquired spinal deformities. By relieving tension, the tension between the vertebrae and intervertebral discs contributes to their recovery and reduction of intervertebral hernias.

The complex "Crocodile" is effective in such diseases of the spine as osteochondrosis, hernia, sciatica, etc. It is also recommended for healthy people.

But the impact of these exercises is not limited to the spine. Performing the "Crocodile" complex, you perform a massage internal organs, by squeezing, stretching and rotating. You improve blood circulation, and also have a beneficial effect on the nervous system, similar to the effect 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 gymnastic mat or yoga mat). When exercising, it is important to monitor your breathing. Inhalation is carried out during a spiral turn, and exhalation - when returning to its original 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, take a breath and at the same time bend your knees (putting 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, without effort, straighten your legs and lower your arms.

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

Here are these exercises for twisting the spine:

1. Initial position: lying on your back, arms to the sides, palms down, feet shoulder-width apart. Make spiral turns left and right.
2. The starting position of the hands is the same. The legs are crossed at the ankles - the right is placed on the left. Make spiral turns left and right. Do 8 twists (4 in each direction).
3. The starting position is the same, only the legs change places: put the left foot on the right. Perform 8 more twists.
4. The starting position is the same, but now the right foot is placed on the toe of the left so that the Achilles tendon of the right foot is between the large and index fingers left. Do twists.
5. The starting position is the same, only the legs are reversed. Do twists.
6. The starting position of the hands 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 lower leg). Make spiral turns left and right.
7. The starting position is the same as always, except for the legs: the left is extended and lies on the floor, and the right is bent at the knee and lies on top of the left so that its ankle is located above the knee of the left leg. Make spiral turns only to the left.
8. The starting position is the same, the legs change places. Make spiral turns only to the right.
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 left and right.
10. The starting position is the same, the legs change places. Make spiral turns left and right.
11. The starting position is the same. Bend your legs at the knees and pull your knees up to your chest. Do twists.
12. The starting position is the same. The left leg is straight, lying 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 raise the right leg up and lower it to the floor, next to the left. Raise the straight left leg up at a right angle. Lower your left leg to the right. linger. Then lift your left leg and lower it to the floor, next to your right. It is done 1 time.
13. The final exercise is called "Rocking". Starting position: sit down, bending your knees, wrapping your arms around them and pressing them to your chest. Lower your chin and press it to your chest. Round the back. Do rolls (10-15 times).

To properly perform a set of exercises for twisting the spine, watch this video:

This method is positioned as a way to quickly lose weight (the waist is reduced by a few centimeters) and even grow a little, just lying 5 minutes a day on a roller rolled from a towel. The Japanese Fukutsuji developed his method for ten 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 the basis of such a truly amazing effect of this method?

The author of the method proved that one of the main reasons is not enough thin waist is an unnatural (wrong) arrangement of the bones of the pelvis and ribs. Which, in turn, causes incorrect posture and a shift in internal organs. And if you "lay" them correctly, the waist will become thinner, the chest - higher, the height - more, the posture - slimmer.

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

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

• the waist is noticeably reduced,
• chest gets taller
• posture improves,
• growth is increasing
• the figure becomes slimmer,
  
• feeling better.
  

At the same time, the exercise does not affect body fat, so it would be wrong to call it a weight loss exercise. But this exercise is extremely useful for the spine!

However, improving the functioning of internal organs and eliminating muscle clamps contributes to the normalization of 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 of a bath towel and tie it tightly with a thread. In the beginning, use a roller with a thickness of no more than 10 centimeters. Over time, having practiced lying on a roll of a towel, you can roll a thicker roll from a bedspread or from two towels. If you suffer from lower back pain, use a thinner roller first.

2. Lie down on a flat surface (a hard couch is fine, but it is preferable to lie on the floor covered with a thin mat for gymnastic exercises or yoga). Place a roll of 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. Put your straight legs so that there is a distance of about 10 centimeters between the heels. Turn your feet so that your big toes touch each other. The legs may be slightly bent at the knees if they cannot be fully extended.

4. Get straight arms behind your head and turn your palms down. Connect the little fingers of the hands together. The arms do not have to be fully extended. If not, 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 stronger the changes will be and the more care you need to take.

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

Finally...

By performing exercises for the spine, we care not only about our physical health, but also about the ability to withstand stress, cope with life's difficulties, love and respect ourselves and inspire the respect of others, as well as grow and develop as a person. If it seems to you that I am overestimating the importance of the spine, remember with what expressions we describe strong, strong-willed people, and with what expressions we describe weak, broken people: "he has an inner core", "you cannot break him", "he walks through life with a high head"... or "he bent under the weight of guilt/grief", "bowed before someone's authority", "bent under 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 injuries, starting with a bad fall or running in the wrong shoes, also contribute to spinal deformity. Regardless of what was the cause of the deformations, they affect both physical health, and on the spiritual, mental and emotional state of a person.

In this regard, I want to offer one more, last, exercise for the spine, borrowed from Mirzakarim Norbekov's book "Confessions of a Fool".

Exercise for the spine - smile for no reason.

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

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

But how to force yourself to experience joy, inspiration, happiness? To do this, there is a simple way - you need to take the pose of a happy, self-confident person (straighten your back, straighten your shoulders), make an appropriate facial expression (depict a smile, if possible sincere) - and walk like that ... constantly. Minimum 2 weeks. At first, you will feel stupid, remembering the saying "smiling for no reason is a sign of foolishness." Yes, 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 good mood and the smile glimpsed in the mirror no longer seems forced. And the shoulders straighten by themselves, without a conscious effort on your part ...

So, we are doing an exercise for the spine, which can be called "a smile for no reason":

Stand up, straighten your back, straighten your shoulders, raise your head high (without lifting your chin). Think of something good. Imagine something that will make you feel joy, pride and happiness. Do not hold back your imagination - here you are being awarded the Nobel Prize, or, if you are a woman, a young handsome millionaire makes you an offer of marriage, heart and fortune ... The main thing is to let a sincere smile appear on your face and your shoulders straighten themselves.

Fix in memory this body position, posture and facial expression.

Now the most difficult thing: constantly, regardless of the circumstances and no matter what emotions you experience, maintain this posture and expression. If you catch yourself on the fact that you stopped smiling, hunched over or lowered your head, immediately return to the 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 how the spine looks when you are confident and when you are insecure. The spine is your "inner core". Let's go back in time. Each fall, each injury, each insult, each humiliation - clamps the spine in a certain position. As long as the spine remains clamped, the psychological trauma also remains. How? After all, it happened many years ago. But every trauma, physical and psychological, is stored in the memory. The memory of the event, on a subconscious level, causes the muscles to contract, changing the posture and position of the vertebrae. So the spine bears all the injuries - physical and psychological. Physical trauma forces the body to adapt to it so as not to experience pain. For example: sprained ankle causes limp; pain in the side forces to lean in the opposite direction. So nervous system creates muscle clamps that prevent the body from functioning optimally, and so the body is caught in the grip of injury. Every trauma, every crisis leaves a mark: physical-emotional-mental. Every time we remember, tell, hear or see something that will remind us of the event that traumatized us, 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 taken on the role of the victim? Or decided to become strong? The spine will look accordingly. There is a correspondence between how we perceive ourselves and reality and our body. When the spine is pinched, 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 pinched spine makes it impossible to experience the full range of emotions. Character traits are also associated with the spine. The ability to change and adapt requires spine flexibility. When the spine is locked in a certain position, it is difficult or impossible to change and adapt. As the spine is clamped, limited, so all reactions and actions are limited by habitual patterns.

The results were a bit different from what I expected - it turned out that the largest number a person was injured in halasana, the pose of a plow. That is why today we are talking about her. About the pose of the plow.

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

What you need to know:

This is enough good exercise for the back, if not performed correctly, you can easily and permanently injure the neck.

In this asana, due 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 old.

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

Beginners and older people should practice halasana with great care.

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 trace in practice within the walls of scientific institutions.

However, the study on the effect of halasana on the liver, conducted by a medical practitioner, R.S. Minvaleev:

“We conducted a study of the effect of halasana on a healthy liver. 33 healthy people (including 24 women) aged 18 to 55 were examined. The blood was "measured" by pulsed wave Doppler echography. Echo chambers HITACHI EUB-525 (Japan) and KONTRON "Sigma-44" (France) were used. In each subject, we recorded the 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 exiting it. (For each of these three fixations, we observed 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, because if you feel that halasana does not give you anything but neck pain, do it longer than a couple of breaths and more often than in your routine workout - not worth it.

Subtleties of execution

Various schools of yoga offer their own versions of halasana. We will focus on the safest.

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

Then slowly, without jerks, very carefully, by no means helping oneself with one's hands , roll your legs back and stop with your legs parallel to the floor, for the initial stage this is quite enough. 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 put your feet on a small hill like an ottoman or a stool behind your head.

If everything is fine with you, in the neck discomfort no - slowly lower the feet on the hands. The knees are bent, a strong stretch is felt in the back.

And, the final stage - the knee bends are pushed up, the heels are pushed away from themselves, the back is strongly rounded and stretched. All stretches rear surface body.

You can stop there.

But, there is also an “advanced” option, which is 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 you to take your shoulders away from your ears, free your neck, try to bring your shoulder blades as close to each other as possible. In this version, there is a danger that the weight of your body will press on the cervical vertebrae and injury may result from this, especially if your neck is not strong. In the previous versions, the weight of the body is distributed on the shoulders and arms, and in this version, although ideally the load also falls on the shoulders, it often happens that those involved lean on the neck and injure it.

Photos taken in the studio

Supporting your back with your hands, lower your legs over your head to a horizontal position. Pull away at the same time chest and hips a little back.

As you exhale, stretch your legs more over your head, placing your socks on the floor. Using your hands, straighten your back so that the body is perpendicular to the plane of the floor.

Straighten your legs at the knee joints and stretch, bring your toes towards you. Place your hands on the floor behind your back and join them in a lock. In this position, pull back the shoulder joints and bring the shoulder blades together. Open your chest. Try to keep your breathing even and deep.

Exit Plow Pose do it smoothly: first bend your knees, then slowly, vertebra by vertebra, lower yourself onto the mat. After performing 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 Variations

Variants of halasana are mainly associated with different hand positions.

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

Halasana photo

Lite version(usually intermediate when stepping into a pose): the arms are bent into elbow joints, palms facing up and resting on the back, supporting it.

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

Complicated version of halasana - karnapidasana. To perform it, stand in a 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. The knees should be on the floor and pressed against the ears. Place your palms on your back ribs or extend your arms behind your head with your fingers locked. Hold Karnapidasana for 30-40 seconds.

Karnapidasana photo

In the pose of a plow at the expense bent knees increased stretching of the spine.

Biomechanics of joints. Muscle work

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

The forearms are in a neutral position, the hands are in contact. The fingers are connected in a lock (another option: arms apart, forearms in a position where the hands are 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 wound 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 monitor the uniform distribution of the load during its implementation. When leaving the pose, you can’t get up abruptly, just calmly lie down in shavasana for 1-2 minutes.

End position many muscle groups are involved(especially responsible for keeping the weight of the legs), namely:

neck muscles, shoulder girdle and backs, flexing the spine, raising and adducting the shoulder blades;

Back muscle group of the shoulder;

Anterior group of muscles of the forearm (flexion of the fingers);

External and internal oblique muscles of the abdomen (flexion of the spine);

Deep pelvic muscles;

Anterior and inner thigh muscles (flexion hip joint with adduction of the hip and inward rotation, extension of the knee joint);

Anterior leg muscles (dorsal flexion of the feet and extension of the fingers).

In addition, when performing the exercise, stretch:

Anterior group of muscles of the shoulder (biceps, coracobrachial muscle);

Muscles of the chest (large and small pectoral muscles);

Muscles that flex the spine;

Gluteus maximus;

Posterior thigh muscles (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.

Benefits of Plow Pose in Yoga

In halasana, the maximum possible extension of the spine is achieved, especially in the cervical region. This contributes to the development and preservation of the flexibility and mobility of the spine, correction of its minor deformities and posture disorders. With a fairly 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 ligamentous apparatus of the joints.

Exercise has an activating effect on the intestines (increased 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 (deformities, complicated course of osteochondrosis, consequences of injuries);

Bronchial asthma with frequent attacks;

Restriction of airflow in the airways (chronic obstructive pulmonary disease);

Severe atherosclerosis of cerebral vessels;

Consequences of traumatic brain injury;

epilepsy;

Glaucoma or diseases of the retina;

Care must be taken:

With unstable blood pressure;