Halasana

In Sanskrit, Hala means "plow" and Asana means "pose" or "seat." This Asana translates to Plow Pose. This pose is typically preform during the end of a practice and is a good preparatory practice to Sarvangasana or Shoulder Stand Pose.

This pose is best preformed during the end of a Yoga Asana sequence because of the ability to experience a state of Pratyahara meaning "withdrawal of the five senses."

Practice

Lie flat on the back with the legs and feet together.

Inhale placing the arms beside the body with the palms facing down.

Hold the breath while raising both legs to the vertical position, keeping them straight and together, using only the abdominal muscles.

Press down on the arms and lift the buttocks, rolling the back away from the floor.

Lower the legs over the head.

Try to touch the toes to the floor behind the head.

Do not force the toes to touch the floor.

Turn the palms up, bend the elbows and place the hands at the hips

Inhale relaxing and hold the final pose for as long as is comfortable.

Hold the breath while returning to the starting position by lowering the arms with the palms facing down, then slowly lower the back and buttocks to the floor.

Raise the legs to the vertical position.

Using the abdominal muscles, lower the legs to the starting position, keeping the knees straight.

Duration

Beginners should hold the pose for 15 seconds, gradually adding a few seconds per week until it can be held for one minute.

This Asana can be held for 10 minutes or longer by an experienced practitioner.

Note

If needed you can place a folded blanket under the shoulders to make this pose more comfortable.

Sequence

If possible, perform this Asana immediately after Sarvangasana.

Follow this Asana with either Matsyasana, Ushtrasana or Supta Vajrasana as a counter pose, practiced for half the combined duration of Sarvangasana and this Asana.

This Asana is a good preparatory practice for Paschimottanasana.

Awareness

While practicing bring your awareness to Manipura Chakra or Vishuddhi Chakra.

Precautions with Halasana

This Asana should not be practiced by those who suffer from hernia, slipped disc, sciatica, high blood pressure, any heart related issue or any serious back problem, especially arthritis of the neck.

Benefits of Halasana

The movement of the diaphragm taking place during the practice massages all the internal organs, activates the digestion, relieving constipation and dyspepsia, revitalizes the spleen and the suprarenal glands, promotes the production of insulin by the pancreas and improves liver and kidney function.

Strengthens the abdominal muscles, relieves spasms in the back muscles, tones the spinal nerves, improving the operation of the sympathetic nervous system, and increases blood circulation to the abdominal region of the body.

Elongates the muscles of the back and neck.

Regulates the activities of the thyroid gland which balances the body's metabolic rate, and stimulates the thymus gland, boosting the immune system.

Improves the functioning of the endocrine system.

Increases blood circulation.

Can create a state of Pratyahara.