Halasana (Plough Posture) Hala in Sanskrit and Hindi means ‘plough’. In the final position of this asana, the body resembles the shape of a plough. As plough makes the hard ground soft, in this asana the veins are stretched which reduces the stiffness of the body.
1. Lie in supine position, legs together and arms beside the body.
2. Keeping the knees straight, raise the legs up to 30°.
3. Raise the legs further up to 60°.
4. Raise the legs still further up to 90°, keeping them vertical and straight.
5. Pressing the arms raise the trunk by lowering the legs over the head, the toes touching the ground. Push the legs a little beyond the head.
6. Keep the arm straight on floor. Maintain the position for 5-10 seconds.
7. To come back, remove the arms, slowly lower the back and buttocks to the ground, bring the legs to 900 position. Lower the legs to starting position.
Do’s
• Go to the different stages slowly and retain them for some time.
• Give the support of the hands to the back while raising the trunk.
• Keep the knees straight through all the stages of the asana.
• Balance weight on hands and shoulders.
Don’ts
• Avoid giving any type of jerk to the body.
• Do not withdraw the support of the hand at the back until the legs touch the ground.
• Do not force the legs to touch the ground, if it is difficult.
• It gives good exercise to the thyroid gland/parathyroid gland.
• It gives a good stretch to the spinal column and back deep muscles, making the spine strong and healthy.
• It helps in increasing the height of children.
• It alleviates problem of dyspepsia and constipation is removed.
• Practice of this asana should be avoided in case of stiffness in spine, cervical spondylities, hernia, high blood pressure, Diarrhea, Menstruation, Pregnancy
and slipped disc.
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Source-NCERT