Halasana Tutorial. Instruction for Beginners to Plough Pose. Yoga for Beginners. Subtitles.


“Hi! I’m Lin, and I am joined here by Leo.”
“Hello!” “We are going to go over some of the preparations for Halasana. We have been
asked lots of questions about this pose, particularly in our classes, and how to get up into Halasana,
when it is quite a job. This will get easier when the body gets a bit more mobile but for
the time being we are going to show you a couple of methods which may help you along
the way.” “Alright, so for those of you who are not familiar with the Sanskrit names,
Halasana is often known as Plough Pose. And you can see here that we are actually using
a platform. So Lin has very kindly set this up for us. We are using five foam pads here
but you can use folded large towels or blankets to make up this platform if you haven’t got
yoga equipment. You will need something to make up a platform, either yoga pads or blankets,
something for a launchpad, to lift yourself up from, a chair to take your feet to and
you can see that we have got a couple of yoga bolsters for those who are finding it difficult.
You can replace these with firm pillows if you haven’t got bolsters.” “And I’m actually
going to change this launch pad for these bolsters. The reason why is that this higher
lift will help you to launch forward into your Halasana. So Leo is going to sit on the
bolsters. You can use one bolster if you have a bolster, or you can go slightly higher,
you can put foam blocks under the bolsters. Now what is really important is the positioning
so that you keep the tops of the shoulders onto the platform. If you are quite near to
the edge at the very beginning, you may slip off – so make sure that you’ve got a little
bit of space so that it gives you enough room to roll over and reach to your chair. So Leo
is going to have a go at this, now when you are here, swing a little bit, forward and
back, forward and back. Get the motion, get the mobility in the hips to be able to get
this action. Then when you are ready, roll up. Beautifully done by Leo! And connecting
with your hands on your back spine. So see that you come from the platform with the feet
onto the chair and if this is still very difficult then we have another method to show you as
well. When you are in the pose, be sure that you keep the legs strong and straight, pushing
up with the thighs, lifting up with the back of the pelvis and grounding down into the
arms. This is really to show you how to launch, how to get into the action. When you come
down, keep the support in your back and slowly release down. Go slowly, you don’t want to
hit the deck too hard. Just be there for a few moments. We are going to change the support
around now so that your foam blocks are going to be close to a wall so if you have got some
wall space this is an ideal way to work to also give you a little bit more of a launch
and you put a launch pad, that can be a cushion, or quite a large book would be fine too. Take
the support close to the wall and you have to wriggle yourself with your buttocks here,
(by the wall) and your head is there. Leo is just going to demonstrate this and we are
moving the chair to the front, hopefully you can see that. Good. Now this way is quite
a nice way, we use this in our classes when people find it quite difficult to go over
into Halasana. Over time, the body will get more mobile and this will become quite a natural
action, but at the moment, when it is a little bit stiff, a little bit difficult, then obviously
we have to just work with the mobility of the body. Don’t force anything, if it is not
coming, don’t worry about it. Come back to it. Leo is going to walk up the wall. The
beauty of this is that she can pace herself. Walk up the wall, support the back and take
the feet onto the chair. From here you can adjust your shoulders on the support. Support
your back, lift the backs of the knees and your thighs. See that you actually come into
the position and therefore with the feet onto the chair, you are not struggling too much.
If you do find that the breathing is a little laboured, then this pose is not for you just
yet. We do have other ways to help you with that, particularly if you are restricted around
the neck. We will be showing that in another video.When you come down, be careful that
you don’t crash back into the wall. Come down carefully. Walk down the wall slowly and roll
to your right side and come up. I hope you enjoyed our video. Please do like our channel
or subscribe to our site.” “You can do that by just clicking on the button below and we
look forward to seeing you in our next video. Namaste.” “Namaste.”