The reference of this Asana is not found in any old
text. It is a very important Asana which has come through tradition. It
is know as Halasana because in its final position the body resembles the
shape of Indian plough.
- Take supine position hands straight by the side of thighs,
palm resting on the gorund.
- Slowly raise your legs together without
bending at knees by pressing your hands and stop at 30° angle.
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
- 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.
Benefits and Limitations
- 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.
- Due to the disturbance of abdominal muscles 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.
- Maximum benefits of Halasana can be derived when
Bhujangasana is practised immediately after Halasana.
- Those suffering
from cervical spondilitis or stiffness in spine should practise it very carefully.