Plough pose (Hal Asana) is another yoga posture which is slightly more advanced and should therefore be practiced carefully. As this position puts pressure on the neck, it is important to not force the pose and to gently develop the necessary flexibility to come into the final position. This yoga pose though, is certainly worth the time and effort to master, as it is capable of bestowing multiple benefits by working to open several key chakras simultaneously.
The following pose is again common to both, hatha yoga and kundalini yoga and thus, is a part of both e-books that are available on Mastery of Meditation. The Free Online Hatha Yoga Poses Galleries and the Free Illustrated Kundalini Yoga Poses E-Book.
As mentioned above, Plough pose works on several of the chakras of the Kundalini Seven Chakra System. Some articles that will help you understand better this chakra system and how kundalini yoga looks to open and balance them are as follows: Introduction to Kundailni Yoga and Kundalini Seven Chakra System Overview. It is also important to note, that hatha yoga, or for that matter all yoga, looks to open and balance the chakras to promote the greater flow of kundalini shakti throughout the nadi sytem (psychic channels of the energetic body).
Specifically, Plough pose works on the throat chakra (vishuddhi chakra), heart chakra (anahata chakra) and the navel chakra (manipura chakra). More details about these benefits are in the practice section below.
Yoga Plough Pose for Multi Chakra Activation
Picture of Yoga Plough Pose (Hal Asana)
Hatha Yoga Plough Pose Practice Details:
a. Step-by-Step Instructions for Kundalini Yoga Plough Pose:
- Lie on your back, bend your legs and bring your knees above you.
- Use your hands to support your back by placing them on ribcage, as show in the illustration above.
- Straighten your legs and keeping them together slowly swing them over till your toes touch the floor behind you.
- Try to stay on your upper back (instead of your shoulders) and keep your legs as straight as possible.
b. Duration for Kundalini Yoga Plough Pose:
- 15 seconds – 5 minutes.
c. Benefits of Kundalini Yoga Plough Pose:
- Works on your navel chakra and improves the functioning of all your digestive organs. This asana also develops the abdominal muscles. There is great number of available games. These games are quite different and you may play all of them in any mood.
- This pose also stimulates the heart chakra and improves the respiratory, circulatory and immune systems.
- Tones the thyroid and para-thyroid glands, and helps activate and balance the throat chakra.
- Plough pose develops flexibility of the spine, entire back and hamstrings.
d. Practice Tips for Kundalini Yoga Plough Pose:
- Do not practice this pose if you have problems with your back or neck. It is also not recommended for those suffering from high blood pressure.
- To modify this exercise, keep a small chair or low table behind you to rest your toes on, if you can’t reach the floor with them. It is also fine, to only bring your legs over as far as possible and to bend your knees if necessary, until you are flexible enough to do the full posture.
- One should stretch the neck, shoulders, back and hamstrings prior to doing Hal Asana.
- Do not force this pose and be careful of your neck as you bring your legs over.