Hala, in Sanskrit, means Plough. It is known as Halasana because in its final position the body resembles the shape of a plough.
- Take supine position hands straight by the side of thighs, palm resting on the ground
- Slowly raise your legs together without bending at knees by pressing your hands and stop at 30° angle
- After few seconds raise your legs further up to 60° angle and maintain
- Now slowly bring the legs at 90° angle
- Pressing both the hands bring the legs little towards the head.
- Continue the bending of legs till toes touch the ground and then stretch your legs backward as far as possible.
- Now place both the palms on the head making finger lock. Bring the elbows on the ground.
- While returning back to the original position first release the finger-lock. Stretch the hands straight and place them on the ground by the side of the body.
- Lower the waist and raise the legs from the ground. Slowly let the waist rest on the ground and stop bringing the legs at 90° angle.
- Slowly come back to the original position.
- If there is a complaint of Dyspepsia or constipation, it can be corrected by the practice of this Asana.
- The practice of this Asana is also useful in certain types of diabetes.
- Calms the brain
- Stimulates the abdominal organs and the thyroid gland
- Stretches the shoulders and spine
- Helps relieve the symptoms of menopause
- Reduces stress and fatigue
- Therapeutic for backache, headache, infertility, insomnia, sinusitis
- Since the spine is stretched fully in a curve, it becomes more elastic and its overall functioning is improved.
- All the muscles from toes to waist are also stretched helping improvement in the functioning of veins.
- This asana is also useful for gastric troubles, digestion problems
Note: Maximum benefits of Halasana can be derived when Bhujangasana is practiced immediately after Halasana.
- Do not bend legs at the knees while raising them up.
- Do not raise the legs by giving jerk.
- After reaching the angle of 90° go ahead carefully balancing your weight. Sometimes due to gravitational force, the legs may fall backward on the ground with jerk, therefore, control yourself.
- While stretching the legs backward balance your weight on the hands and also while returning use hands for balancing the weight.
- Do not forcibly stretch your legs if they are not in a position to touch the ground. Stretch them as far as they are stretched easily. Maintain it. Gradual practice will make body capable of moving forward and flexibility will be developed.
- People suffering from spleen and lever complaints should do this asana after consulting Yoga expert.
- Those suffering from cervical spondilitis or stiffness in spine should practice it very carefully.
- Do not bend the legs in knees.
- Do not move the neck or overstrain it in chin lock position.
Beginner`s tip: In this pose, a tendency to overstretch the neck by pulling the shoulders too far away from the ears. While the tops of the shoulders should push down into the support, they should be lifted slightly toward the ears to keep the back of the neck and throat soft. Open the sternum by firming the shoulder blades against the back.