Hips; flexed, internally rotated, adducted.
Spine; fully flexed.
Shoulders; adducted, externally rotated, extended.
Hands; finger and hand flexion (clasp).
Halasana, translated; ('hala' - plow, 'asana' - pose), is a basic inverted forward fold where the whole back body is lengthened particularly felt towards the upper back and neck. The feet reaching the floor isn't important and props can be used to support the feet if desired to help support the pose especially the neck.
There are plenty of variations of this pose, varying the arm and leg positions will make the posture more or less intense and more or less supportive of the neck.
Feet; point vs flex
Knees; extend vs flex
Hips; internal vs external, abduct vs adduct
Arms; supporting spine or reaching up vs interlaced
- Blanket under shoulders to give more space for the neck.
- Soften knees to release stretch in back body
- Block under sacrum legs in the air or legs up a wall will lessen or remove the spinal flexion but may still give a bit of a stretch in the back of the legs or the student can receive the benefits of a gentle inversion.
- Ear to Knee pose
- Unsupported / Supported Shoulder Stand