Plough exercise : How to do, Benefits, Side Effects, Uses, Precautions

( Plough )

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Name of exercise  Plough
Other names of exercise Plough
Description of exercise The plough exercise is a yoga pose that involves lying on your back and lifting your legs over your head, resembling the shape of a plough. It is also known as Halasana in Sanskrit, with “hala” meaning plough and “asana” meaning pose. This exercise is beneficial for stretching the spine, shoulders, and hamstrings, while also improving digestion and calming the mind. To perform the plough exercise, one must lie on their back, lift their legs over their head, and touch their toes to the ground behind them. It is important to maintain proper form and avoid any strain on the neck or back. With regular practice, the plough exercise can help improve flexibility, strengthen the core, and promote overall physical and mental well-being.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on back, legs together, arms at sides, palms on floor.
  • Raise legs and hips up and over head while exhaling.
  • Keep moving legs until toes touch floor behind head.
  • Hold and return back to start position and repeat.

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    Video Tutorial

     

    Body Part Chest, Lumbar, Abdominal, Hip
    Type of Muscles Back, Gluteal, Hamstring
    Category of Exercise __
    Type of Exercise AROM
    Body Position Supine
    Difficulty Level High
    Direction of Exercise Flextion
    Type of Action Duction, Flexion, Supination, Circumduction, Extension, Plantarflexion, Abduction, Elevation

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Improves core strength
  • Increases flexibility
  • Tones abdominal muscles
  • Improves posture
  • Engages multiple muscle groups
  • Enhances balance and coordination
  • Can be modified for different fitness levels
  • Increases overall body strength
  • Helps prevent lower back pain
  • Can be done with minimal equipment.

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The Plough exercise is a yoga pose that involves lying on your back and lifting your legs over your head to touch the ground behind you. While this pose can have many benefits, there are certain situations where it should be avoided. Firstly, individuals with neck or spine injuries should avoid this pose as it puts a lot of pressure on these areas. Pregnant women should also avoid the Plough as it can put strain on the abdomen and potentially harm the baby. People with high blood pressure, glaucoma, or heart conditions should also avoid this pose as it can increase blood pressure and put strain on the eyes. It is important to consult with a doctor or yoga instructor before attempting the Plough pose to ensure it is safe for your individual health and physical abilities.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • It is OK to bend elbows and support hips with hands. Keep knees straight.

    • Helpful in Diseases

  • Obesity
  • Diabetes
  • Heart disease
  • High blood pressure
  • Osteoporosis
  • Arthritis
  • Depression
  • Anxiety
  • Insomnia
  • Chronic fatigue syndrome
  • Fibromyalgia
  • Chronic pain
  • Asthma
  • COPD
  • Digestive disorders
  • Irritable bowel syndrome
  • Chronic constipation
  • Urinary incontinence
  • Menstrual cramps
  • Premenstrual syndrome
  • Menopause symptoms
  • Erectile dysfunction
  • Low libido

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    Frequently asked questions

     

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