HALASANA

"Hala" means a "plough" in sanskrit. The pose is called halasana because in its practice the body takes shape of indian plough.

Techique:

• Lie down on the back while keeping legs extended.
• Your arms should lie by your side on the floor.
• Bend your knees in such a way that your feet are flat on the floor and your heels are close to your buttocks.
• Exhale and press your arms against the floor while pushing your feet away so that your hips lift and your thighs are drawn into your torso.
• Continue to lift your pelvis and your lower back away from the floor so that your knees come towards your face.
• Bend your elbows and bring your hands up to your lower back so that the palms are flat against the back. Your upper arms should be flat on the ground.
• Keeps raising your pelvis so that your torso is almost perpendicular to the floor.
• Inhale and straighten your knees so that your legs are now pointed straight up towards the ceiling.
• Your shoulder blades should be firm against the back and your chin should be pressed into the sternum.
• Your thighs should be in line with your torso, almost perpendicular to the ground.
• Slowly bend from your hip while simultaneously exhaling, bringing your legs backwards over your head, and slowly lower your toes to the floor behind your head.
• Keep your legs fully extended.
• Your chin should be drawn into your sternum.
• Release your hands from your back and stretch the arms out so that they are flat on the floor opposite the legs.
• You can also continue using your hands to support your back till you are confident about maintaining your balance.
• To exit this pose, while exhaling, bring your hands onto your back and lift your legs back into the Sarvangasana pose.
• Then bring your legs and torso slowly downwards.

Benefits:

• Has a calming effect on the mind
• Stretches the spine and makes it more flexible
• Stimulates the abdominal organs and aids digestion
• Stimulates the thyroid gland
• Reduces stress and fatigue
• Helps to relieve symptoms of menopause
• It rejuvenates the abdominal organs and improves digestion.

Caution:

• Avoid jerky movements lest you injure your spine.
• The movements should be slow and gradual.
• If you suffer from and liver or spleen disorders, asthma or hypertension, then attempt this pose only under supervision of an experienced teacher.
• Pregnant women who are experienced in this pose can continue to do so late into their pregnancy. Do not attempt this pose if you have not done it before.