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Supported Half Plough Pose [Ardha Halasana]

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Ardha means half and  Hala means plough and this restorative version can be used as a wonderful counter to a strong backbend.

Props Required:- Chair, 3-4 blankets, bolster/ pillow

Organising the Pose:-

1. Stack 3 blankets on a mat as this will be used under the shoulders to act as a lift to protect the neck.

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2. Either place a bolster across the seat of the chair, or use a folded up blanket or two.

3. Lie back on the blanket so that theshoulders are on it but the head and neck are not.

4. Lift the hips and swing the legs overhead to bring the feet to the chair.

5. Thread the feet to the chair back and rest the thighs on the bolster/blanket.

6. Rest there for 3-5 minutes. Then roll down and rest in corpse pose.

Use of Props:-

Soften and widen your buttocks, releasing the legs as they rest on the bolster or pillow on the chair.

Benefits:-

1. Calms the brain.

2. Stimulates the thyroid gland and the
abdominal organs.

3. Stretches the shoulders and spine.

4. Reduces stress and fatigue.

5. Opens the heart and lungs.

6. Therapeutic for backache, headache,
infertility, insomnia and sinusitis.

Supported Plough Pose is a wonderful and gentle backbend, stretching and relaxing the spine. It can be practiced even by beginners who are just starting out with their Yoga journey.

Namaste!

Neelanjana Bharadwaj– Yoga Expert

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