Ardha Halasana - The Half-Plough Pose

"Ardha" means 'half' and "Hala" means 'plough' in Sanskrit. This pose is the first step to doing the full Halasana posture.

Sequence:

1. Lie down on your yoga mat on your back with your legs stretched out.
2. Bring the heels and toes of both legs close together.
3. Relax your body.
4. Stretch your arms on both sides with the palms facing the floor.
5. Press the palms down.
6. Now inhale and raise your right leg slowly until it is 90 degrees or then as high as possible.
7. Keep your leg straight and make sure that it does not bend at the knee.
8. Continue inhaling while holding your leg straight at the height you feel comfortable.
9. Hold your breath for a few seconds.
10. Begin to exhale and bring your leg down slowly back to the floor. Complete the exhalation.
11. Repeat the same process with your left leg.
12. Do three cycles of the above, alternating legs.
13. When done, relax your body.
14. Breathe in and press the palms on the floor.
15. Continue inhaling and raise both legs off the ground.
16. With straight legs joined together, raise them to 30 degrees from the ground. Hold for a few seconds.
17. Then 60 degrees and finally till both the legs make an angle of 90 degrees with the floor. Take care that the knees are not bent.
18. Complete inhalation.
19. Fix your gaze on your toes.
20. Hold your breath as long as you comfortably can.
21. Now while exhaling bring down the legs slowly holding the position for a few seconds each at 30 and 60 degrees, again taking care the knees do not bend.
22. Do the same three times with both legs in quick succession.

Caution:

• It is preferred that you practice this pose on an empty stomach.
• Your back and head should keep touching the floor at all times.
• When raising or lowering the legs, they should not shake.
• Menstruating women as well as pregnant women should not practice Ardha Halasana.

Benefits:

• You can practice this asana even on your bed before you get up in the morning. This will help cure constipation.
• Ardha Halasana helps regulate bowel movements.
• It helps build up elasticity of the abdominal region.
• Practicing the asana several times a day brings relief to people with varicose veins.
• The pose prevents hernia.
• Women suffering from menstrual disorders should practice Ardha halasana.

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Halasana- Plough Pose

The word "Hala" connotes 'plough' in Sanskrit. In this posture the practitioner's body is akin to an Indian plough.

Sequence:

1. Lie down on the floor on your back and come into Ardha Halasana posture.
2. Exhale slowly and press the palms on the floor.
3. Raise your posterior, hips and lower back off the ground.
4. While raising the lower part of your body, bring the feet closer down to the ground near your head. Keep your knees straight.
5. Try to touch the ground with your feet.
6. Inhale and breathe normally.
7. Move your toes away from the head along the floor with further curvature of the spine until it reaches the maximum limit.
8. Assume a steady posture and exhale completely.
9. Breathe deeply.
10. Exhale and slide the toes further such that your lower thighs lie just above the forehead.
11. Continue to breathe normally.
12. Form a chin-lock with your chin pressing against the chest.
13. Bring both hands to the side of your head.
14. Form a finger lock encircling your head.
15. Keep your legs straight and toes should be pressing the ground.
16. Hold this posture as long as you comfortably can. Maintain normal breathing.
17. Bring the hands back to the sides of the body.
18. Inhale slowly and bring the legs back to the vertical position without bending the knees.
19. Exhale and now bring the legs back on the ground.
20. Resume normal breathing.
21. Relax with Savasana.

Caution:

• Never practice this pose after meals.
• Menstruating and pregnant women should not practice this pose.
• Do not apply excessive pressure on your abdomen while practicing the pose.
• Halasana should not be practiced by people having heart problems, high blood pressure or hernia.

Benefits:

• The pose helps in treatment of rheumatism.
• It relieves tension from the neck and back, by stretching the muscles of the region.
• It cures slouching and helps in attaining a straight standing posture..
• It helps attain a slimmer waist as well as makes the hips suppler..
• Halasana exercises the entire spinal column and provides flexibility.
• This pose should be practiced by people wanting to lose weight and attain a flat tummy.
• It helps in removing laziness and fatigue
• Your heart gets strengthened owing to the alternate pressure put on the heart muscle. Blood circulation is also improved.

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