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Asana name: Folded Leg Plough Pose

Sanskrit name: Karnapeedanasan

Meaning: Folded Leg Plough Pose

General Benefits:
The benefits of Karnapeedanasana is experienced too in Halasana, but because of the bend in the knees, there is more pressure added to the spine. This pose helps to increase the efficiency and elasticity of the whole spinal column as it is being stretched and massage on while moving into the pose and maintaining it. As there is pressure on the abdomen while moving into the pose and holding it, the intestinal organs get a good massage which makes this pose beneficial for those with weak abdominal muscles. The digestive system also improves while holding the posture.


Benefits for Women:
Beneficial for reproductive organs, pelvic region


Therapeutic Applications:
Digestive issues.


Taking the Position:
In supine position, exhale and while inhaling, lift the legs up to a 90 degree angle from the floor. While exhaling, lift the hips and abdomen off the ground and bring the legs over the head, while exhaling fully, touch the toes to the ground and point the toes, assuming Halasana - plough pose. Bend the legs and bring the knees to the ground beside the ears. The hands are kept on the floor with palms facing down. Breathe normally in the asana.


Releasing the Positions:
To release the position, straighten the legs and stretch them backwards, coming back into Halasan-plough pose. Exhale, and while inhaling lift the legs off the ground keeping them straight. Slowly and with controlled movement, lower the back vertebrea by vertebrea to the ground bringing the legs to a 90 degree angle from the floor. Inhale, and while exhaling, slowly lower the legs to the ground comeing into supine position. Relax the body and breathe deeply.


Anatomical Focus:
The whole spinal vertebrae. Shoulder. Neck. Abdominal muscles.


Anatomical Awareness:
On perineum, throat and abdomen


Step 1


Step 2


Step 3


Do's:
Breathe normally while staying in the pose. Keep the arms firmly grounded to the ground at all times. Keep the knees bend and place by the side of the ears. Touch the toes to the ground. Keep the facial muscles, the neck and shoulder region relaxed at all times.


Don'ts:
Tense up the body muscles while moving into the pose. Stop breathing while in the pose. Keep the knees straight. Strain the neck by pushing at the spine to move to the legs to the ground and knees to the ears.


Precautions & Contraindications:
The body should not be strained in any way to get the knees touching the ground, as over-straining of the body will cause injury to the spinal column. People with severe trouble of the spinal column should avoid doing this pose.


Variations & Tips:
One could practice Halasana first and once it is being expertise, then move on to karnapeedasana. The most important thing is that there should be no strain on the body. In whichever stage practitioners is in, there should be acceptance and awareness within the body and mind. People would often try to support their back, and end up pushing themselves into the pose to place the knees down. But the ideal pose is that the arms should be on the ground at all times, so do not push the body into the pose. One should practice listening and respecting the body.


Preparatory Poses:
Halasana


Follow-up Poses:
Matsyasana. Paschimottanasana. Shavasana.


Position:
Supine.