Restorative Poses

Ardha Halasana (Half Plough Pose)

Half Plough Pose on chair
Level: All levels

Hala = a plough.

This restorative variation can be used, amongst other things, as a wonderful counter to a strong back bend practice.

Organizing the Pose

    • Fold up a mat and stack up three blankets on top. Make the stack neat, with all the folded edges in a clean line. This will be going under the shoulders to act as a lift to protect the neck.

    • Either place a bolster across the seat of the chair, or use a folded up blanket or two instead.
    • Lie back on the blanket so that the shoulders are on, but the head and neck are not. (See insert.)
    • Lift the hips and swing the legs overhead to bring the feet to the chair.
    • Thread the feet through the chair back and rest the thighs on the bolster/blankets.
    • Release the arms overhead.
    • Rest here for 3 to 5 minutes.
    • Roll down and take Adho Mukha Sukhasana (Downward Facing Comfortable Pose) with the head on the chair.

Practice Points

    • Soften and widen the buttocks.
    • Release the legs.
    • Soften and widen the back, shoulders and neck.
    • Soften the throat, jaw and temples.