Druta Halasana – Dynamic Plough Pose In Yoga

Druta Halasana (dynamic plough pose) is an inverted yoga pose. It is a part of the Inverted group of asanas mentioned in the book “Asana Pranayama Mudra Bandha” by Swami Satyananda Saraswati. The yoga pose focuses on reversing the action of gravity on the body. Instead of everything being pulled towards the feet, the orientation shifts towards the head. Inverted asanas have many amazing benefits.

How to do Druta Halasana – Dynamic Plough Pose In Yoga

• Lie flat on the back with the legs and feet together.
• Place the arms close to the body with the palms facing down. Relax the whole body. 
• Press down on the arms. Rapidly roll the legs over the head, keeping the legs straight, and touch the floor behind the head with the toes.
• Hold the position for 1 or 2 seconds.
• Roll the body rapidly back to the starting position. Immediately sit up and bend the body forward into paschimottanasana. Keep the legs straight and bring the knees towards the forehead, hold the toes, feet or lower legs. 
• The practice should be performed with an even flowing movement.
• Resume the seated position. This completes 1 round. Practise up to 10 rounds.

Breathing pattern while doing Druta Halasana – Dynamic Plough Pose In Yoga

• Inhale and exhale deeply in the lying position before starting. Inhaling roll backwards into halasana. 
• Exhale coming forward into paschimottanasana.

Sequence of doing Druta Halasana – Dynamic Plough Pose In Yoga

• This practice should be followed by a backward bending counterpose such as matsyasana or supta vajrasana to release the compression in the neck and abdomen.

Benefits while doing Druta Halasana – Dynamic Plough Pose In Yoga

• This practice has the benefits of both halasana and paschimottanasana. It strengthens the back and abdominal muscles, activates intestinal peristalsis, improving digestion and removing constipation. It facilitates the breakdown of fats by exercising the liver and gallbladder, and stretches the pelvic region.

Precautions while doing Druta Halasana – Dynamic Plough Pose In Yoga

• Druta halasana should not be practised by people with hernia, sciatica or other back or neck ailments, or by those with high blood pressure or heart ailments.

Practice note: 

• The body should be completely stretched out in the lying position before moving into either halasana or paschimottanasana. 
• This aspect can easily be overlooked as the momentum gathers. Be careful not to strain the muscles of the back or legs. Do not hit the back of the head on the floor.