Description

Halasana keeps the spine flexible. Flexible spine is key to a youthful mind and body. Halasana is intensive forward bending. It promotes the health and flexibility of the neck and back.

The word hala means a plough. The posture resembles a plough and thus derives its name.

Benefits

Physical

1. Releases tension from cervical and shoulder region of the body
2. Relieves indigestion and constipation by gently massaging the internal organs.
3. Improves functions of the spleen, liver and intestines.
4. Stretches the pelvic region.

Mental

It is useful for long time relaxation as it gives a nice base, keeps the spine erect and maintains awareness.

Pranic

Relieves insomnia.

Techniques

1. Lie supine on the ground keeping, arms stretched above the head, palm facing upwards and both the arms parallel to each other resting on the ground, legs together.
2. Inhale and slowly raise both the legs, keeping the knees straight up to go at right angles to the ground.
3. Taking the support of both the palms and elbows by taking them by the side of waist, lift your buttocks and trunk up so as to take both the legs parallel to the ground. (Do this action as you exhale)
4. Rest and support the back with the palms and keep it at right angles to the ground, keep the chin well set in the suprasternal hollow.
5. Gradually try to touch your toes to the floor. Maintain this final posture as long as you can comfortably maintain.
6. As you slowly return, lift both the legs up, first bringing them parallel to ground and then gradually withdraw support from your waist to touch the back to the floor. Here, both the legs continue at 90 degree angle to the ground.
7. Slowly bring the legs down to the initial lying down position.

Cautions

1. Halasana should not be practised by those suffering from cervical and lumber spondylosis sciatica, neck ailments and high blood pressure.
2. While going to the final posture and while returning, move your body very slowly, without jerks. For the first few occasions the body weight in the final posture should rest on the elbows rather than on the shoulders. As you practice this posture regularly, you can take the body weight gradually to shoulders.

Duration

Start with 30 seconds and increase the duration gradually up to 2 minutes.

Please remember that no practice can be adequately learned from a book, written instructions. The guidelines given in the web pages are intended to give you an introduction to different yogic postures. However, it is advised to practice the asanas under the guidance of a Guru or a qualified yoga instructor.