Hello everyone, from today we are offering charity yoga classes at 6 am and 7 pm daily. You can follow and practice yoga with us through our live broadcast platform, and you’re welcome to register for our classes.
Recently, the video of the celebrity couple Huo Siyan and Du Jiang, along with their two children appearing at a private hospital, has drawn widespread attention. The couple and their kids — Dumpling and the rumored second daughter were seen wearing school uniforms, with Dumpling exhibiting his caring side by holding the door for his sister in the video.
The rumors about Huo Siyan’s second child have once again become a hot topic. Some viewers are puzzled as they have not seen Huo Siyan publicly pregnant and suspect that the second child might have been born through surrogacy. Although there are fans defending them, stating that Huo Siyan had posted a photo during April Fool’s which was not taken seriously at the time, leading to subsequent photos where Huo Siyan’s belly appeared flat.
If you’re feeling significant stress and are looking for ways to release it, consider trying the plow pose in yoga. The plow pose, or Halasana, helps to soothe the body and mind, find moments of tranquility in life, and reduce mental fatigue.
The plow pose is named after the traditional Indian plow tool. In this asana, your body is rooted deeply like the tool used for plowing fields. This posture activates the throat chakra, associated with choice power, willpower, self-expression, and communication; it also stimulates the solar plexus, related to digestion, strength, balance, and self-esteem.
This intermediate yoga pose aims to stretch the spine, exercising the muscles of the neck, core, glutes, and hamstrings; it can also eliminate fatigue, enhance bodily energy, and improve brain function, memory, and intelligence, helping to combat anxiety. The plow pose is usually practiced at the end of a yoga class, preparing for meditation and corpse pose (Savasana).
Please note that as plow pose is a challenging asana, practitioners should practice under the guidance of an experienced yoga instructor. To avoid uncomfortable pressure on the cervical spine and shoulders, you can use a mat for additional support.
It is crucial for yoga practitioners to master the steps of the plow pose. First, lie flat on the yoga mat, ensuring that the limbs of the body are stably in contact with the floor. Next, bend your knees at a 45-degree angle, place your hands beside you, palms down, and gaze upward at the ceiling.
Then, slowly begin to raise your legs until the soles are parallel to the ceiling. Breathe deeply during this process, and with the strength of your arms, lift your legs over your head, attempting to touch the toes to the ground as much as possible. Further engage your core muscles, allowing your toes to crawl toward the direction of your head like a little creature, bending your elbows while using your arms to support your back.
When you need to exit the plow pose, release your hands and place them on either side of your body, then slowly roll your legs back to the initial lying position.
When practicing the Plow Pose, it is important to maintain a steady and gentle movement, never skipping any steps. Please note: Do not turn your head or look around while doing the Plow Pose to prevent neck injury. Also, follow the limits of your body’s comfort and do not force your limbs to overextend, and wait at least 4-6 hours after eating before doing this exercise.
If you feel discomfort during the practice, you can modify the Plow Pose to provide support. For shoulder discomfort, place a folded, firm blanket under the shoulders before practicing, remembering that the head and neck should not be under the blanket. If you need additional support, add more blankets until comfortable. For students with limited flexibility, place a chair against the wall behind your head, and rest your feet on the chair instead of on the ground.
If using a wall for assistance, arrange your legs and buttocks at a 90-degree angle to prevent backward tilting of the body and to reduce stress on the neck. For further comfort and support, place a folded blanket under your shoulders, and chairs or yoga blocks can be used to increase leg stability and strength.
As a post that is friendly to both beginners and advanced practitioners, the Plow Pose can bring dual benefits to mind and body through proper practice and adjustment, enhancing flexibility and blood circulation. Be sure to warm up properly before doing the Plow Pose and relax after practice to recover.
Below is a series of warm-up exercises that help you get into the Plow Pose:
- Start with hands and knees on the ground, making sure wrists are directly under shoulders.
- Inhale, relax the abdomen, arch the back upward, gaze towards the ceiling to enter Cow Pose.
- Exhale, arch the spine upward, pull the abdomen in towards the spine, head down looking towards feet, entering Cat Pose.
- In Downward-Facing Dog, start with your hands and feet on the ground, push heels towards the floor.
- Continue to alternate stretching one leg while bending the other to warm up the body.
- In Child’s Pose, starting with hands and knees on the ground, gradually move your hips back to your heels and let your upper body come close to the ground.
Seated Forward Bend: Begin by sitting up straight, heels together, feet flexed, seating on your heels. Lift arms over your head, then slowly lean forward, trying to touch your toes, ankles, or calves, to stretch the body.
Legs Up the Wall: Near the base of a wall, lay on your side, hips close to the edge of the wall. Then raise and straighten your legs up against the wall. Try to get your hips as close to the wall as possible, legs pressing against the wall, heels pointing upwards. Relax any tension from the chest to the neck, arms relaxed and extended at both sides of the body. Maintain deep and smooth breathing throughout. To finish, gently bend your knees, take the legs down from the wall and rest on your side for a moment.
Plough Pose: Lie flat on the yoga mat, starting with both feet flat and knees bent close to the chest, hands flat beside the hips. Gradually straighten your legs upwards, extending toward the ceiling while keeping the feet flexed. Slowly and with control, roll backwards, attempting to touch the floor above your head with your feet. Place your hands under the lower spine to provide additional support for your body. If toes cannot touch the ground, put your hands under the spine to maintain balance.