‘Hala’ means farmer’s plough. During practice of this posture, the shape of body posture looks like that (curved frame of plough), hence the name.
1. Lay down on your back, Join feet.
2. Raise both legs to 90º with inhalation.
3. Thus come to Sarvangasana and further bend the back so as to touch the toes to floor.
4. Or you may directly come to this posture without intermediately practicing Sarvangasana.
5. Join heels and big toes, palms facing and firmly placed on floor.
6. Inhale fully and slowly lift both legs together above head and further bend from back so as to touch toes to floor.
7. Keep legs straight and chin touching the sternum notch, breathe normal.
8. Further stretch the feet away from head and hold the posture for a few minutes.
9. For the next stage of Halasana, bring your hands near to toes with palms facing up and hold the posture for another few seconds.
10. For the next stage of Halasana, bring back palms to original position.
11. Bend legs and bring knees closer and closer to ears so as to touch them.
12. keep pressed the ears by the inner sides of knees and hold the posture for some time. This is known as Karnapidasana.
13. Come to Halasana and return slowly to original laying posture in reverse order of practice.
14. Relax in Shavasana for a couple of minutes and let the pace of breathing and heart beats come to normal.
Benefits of Halasana (Plough posture) – Practice of Halasana, makes spinal column amazingly flexible and stronger, reduces fat of belly, thereby giving a good shape to it. Invigorates thyroid gland, thereby results in good physical growth. Improves digestion system.
Caution - Halasana is one of the best of Yogic Asanas, but should be done with all due care. Be not hasty in achieving perfection. Go slow and advance in stages. Ensure that no injury is caused to spinal vertebras due to jerks and overwork. Relax for a reasonable time in Shavasana after practicing Halasana.
Note – Matshyasana is a supplementary Asana to Halasana, therefore one should practice it as mandatory.
