How to practice Halasana to Urdvapadmasana flow :

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Plow Pose, or Halasana:

With your arms by your sides and your hands facing downward, lie on your back.
Take a breath, contract your abdomen, and raise your legs toward the ceiling.

When you release your breath, raise your hips off the floor with your abdominal muscles and raise your legs so that your toes are on the floor behind your head.
Make sure your toes are touching the ground behind you and your legs are straight.
Use your hands to support your lower back if necessary.
Breathe deeply as you hold the stance for many breaths.

Pose of the Upward Lotus, Urdhva Padmasana:

Release your hands from your feet slowly and bring them to the floor next to your hips from the halasana pose.
As you slowly start to straighten your legs and raise them toward the sky, contract your core muscles.
After your legs are straight, place your feet in a lotus position on your thighs, cross your ankles, and rest them there.
Maintain a straight spine and relaxed shoulders.
For a few breaths, hold the pose while maintaining your stability and balance.
Release the stance by lowering your legs back to the floor slowly and controlling your movement.

Benefits of Flow:

Stretches the Spine: The full length of the spine is expertly stretched by the halasana, which encourages flexibility and releases tension built up from daily activity.

Stimulates the Thyroid Gland: The thyroid gland, which controls metabolism, may be stimulated by this posture, which may help with weight management and general energy levels.

Enhances Digestion: By massaging the abdominal organs, particularly the digestive system, halasana helps ease constipation and other digestive problems.

Calms the Nervous System: The pose’s inverted position can help to promote relaxation and lower levels of stress and anxiety by having a calming effect on the nervous system.

Increases Blood Flow to the Brain and Upper Body: The inversion in Halasana promotes blood flow to the brain and upper body, which can enhance circulation and supply new, oxygen-rich blood to the cells.

Strengthens the Shoulders and Back: Maintaining posture calls for the contraction of the upper back and shoulder muscles, which serves to tone and strengthen these regions.

Reduces Mild Backaches: By strengthening and extending the back muscles and enhancing spinal alignment, regular practice of the halasana pose can help reduce mild backaches.

Relieves menstrual discomfort: By energizing the stomach organs and enhancing blood flow to the pelvic area, halasana has been shown by some practitioners to be effective in relieving menstrual discomfort.

Encourages Relaxation and Sleep: When done before bed, the relaxing effects of halasana on the nerve system can encourage relaxation and possibly enhance the quality of sleep.

Enhances Concentration: Halasana is a good pose for calming the mind and enhancing mental clarity since it requires focus to maintain balance, which can help boost concentration and mental focus.