asana: parsva halasana

yogabuch / asanas / parsva halasana

parsva halasana
„sideways plow“

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last update: 30.12.2018
Name: parsva halasana
Trivial name: side plow
Level: A

Classification

classic: lying posture

Contraindication

Effects

Preparation

As the feet are on the floor and the back is to be stretched vertically, there is a clear flexibility requirement for the hamstrings:

  1. uttanasana as a generally effective and efficient stretch for the hamstrings to prepare for flexion in the hip joints in this pose
  2. prasarita padottanasana very similar to uttanasana
  3. parsvottanasana as a stretch that goes beyond uttanasana
  4. pascimottanasana
  5. janu sirsasana
  6. tryangamukhaikapada pascimottanasana
  7. downface dog as another good preparation for the hamstrings when the pelvis is tilted powerfully
  8. hip opener 5 as a very effective stretch of the hamstrings that goes beyond uttanasana
  9. warrior 3 pose
  10. trikonasana
  11. parivrtta trikonasana

It may also be necessary to prepare the hip extensors by stretching them:

  1. half lotus forward bend
  2. hip opener at the edge of the mat
  3. hip opener 3
  4. parivrtta trikonasana
  5. parivrtta ardha chandrasana

Prepare the back for the rotation so that it only takes place in the upper body and the shoulder area can remain still on the floor so that the cervical spine remains unaffected:

  1. Seated twisting as a very effective and efficient exercise for twisting
  2. parivrtta trikonasana
  3. parivrtta ardha chandrasana
  4. jathara parivartanasana
  5. maricyasana 1
  6. maricyasana 3

The typical halasana difficulty of stretching the back against the resistance coming from the cervical spine and hip joints or the hamstrings is increased slightly here, as the rotation tends to bend the back. Prepare for powerful stretching with:

  1. „Table“ variation of uttanasana
  2. right-angled uttanasana
  3. warrior 3 pose
  4. upavistakonasana in the „pull on the feet“ variation
  5. upavistakonasana in the „with block“ variation

Another important preparation is stretching the cervical spine muscles:

  1. karnapidasana
  2. halasana
  3. Shoulder stand (sarvangasana)

Wrap-up

derived asanas:

similar asanas:

Diagnostics (No.)

(650) Kyphosis and lordosis of the spine:

In this pose, abnormalities of the spine cannot be observed particularly well. Although the back extensors (ideally) extend the back, the restrictions from the cervical spine and hamstrings will generally be so clear that the back of a person with average flexibility will not show an anatomically comparable posture of zero. The less successful this is, the more the flexion of the spine resulting from flexibility restrictions must be included in the assessment. Information is mainly obtained here about the thoracic spine, less frequently also about the lumbar spine. See also the FAQ.

(721)(724) Ischiocrural group:

Various disorders can be found in forward bending movements(flexion in both hip joints):

  1. Shortening of the hamstrings, see FAQ
  2. Damage to the ischiocrural group that causes pain or functional limitations can also be found here, from simple tension to strains to muscle (partial) tears.
  3. Irritation of the sciatic nerve: irritation of the sciatic nerve, which innervates the leg and foot, can become symptomatic during forward bends in particular, even if they are otherwise rather calm. See the FAQ.
  4. Irritation of the origin of the hamstrings at the ischial tuberosity (at the ischial tuberosities, also known as PHT: proximal hamstring tendinopathy) can become apparent in this posture. As the traction exerted on the hamstrings depends on the strength of the autochthonous back muscles, among other things, and is limited by restrictions in the flexibility of the cervical spine, this will not be noticeable in many cases. If this does occur, the hamstrings needs to be protected from intensive stretching, see the FAQ.
  5. Baker’s cysts create a feeling of tension or a foreign body in the back of the knee, see FAQ

(602) Back extensors:

This posture reveals the strength and endurance of the back extensors. Apart from good flexibility in the cervical spine and hip joints in the sense of flexion, the body’s internal resistance in the posture guarantees the need to stretch the back continuously and powerfully with the autochthonous back muscles. Any tension, whether caused by posture, occupational or other demands, scoliosis, hyperkyphosis of the thoracic spine or misaligned vertebrae, should become apparent here.

Variants:

Hands on the back

(P)

Instructions

  1. Assume halasana.
  2. Walk in small steps with both feet to the right, twisting the upper body but not tilting the upper body or pelvis to the side and keeping the upper body stretched.

Details

  1. The rotation of the spine creates a slightly increased tendency for the back to curve. This is due to the fact that the tension of the abdominal muscles, especially the obliques, less so the rectus abdominis, pulls the ribs or sternum caudally. On the dorsal side of the body, the innervation of the transversospinal and sacrospinal parts of the autochthonous back muscles for rotation simultaneously generates extending moments that have a stretching effect on the spine, but the pull of the abdominal muscles outweighs the latter effect.
  2. The pelvis tilts slightly to one side, causing the spine to fall into a slight side bend. This should of course be avoided, in particular uneven strain on the cervical spine and shoulder area should be avoided as far as possible. If necessary, the falling hip can be supported with one hand.

Variants

Hands on the back

Instructions

  1. Take the pose as described above, but support your back with your hands.

Details

  1. The hands on the back not only make it easier to notice when the pelvis tilts to the side and the upper body bends sideways, but also easier to correct and the hands support the extension of the spine.

(P)

Instructions

  1. Take the pose as described above.
  2. The supporter grasps the pelvis and tries to both lift and straighten it. An upward pull on the thighs is also possible. If the performer’s neck allows, he can also try to straighten the thoracic spine close to the floor.

Details

  1. The use of the supporter is the same as in halasana, but here you need to pay close attention to the evasive movements of the pelvis to the side.
  2. It is not advisable to use the supporter in the leg area to improve the rotation of the upper body as, firstly, no significant stretching of the rotating core muscles can be achieved in this pose without side effects or side effects and, secondly, the undesirable effects can occur relatively quickly and cannot be prevented by the performer,