Hala = Plough/ Plow, Asana = Pose or Posture

The plow pose is derived from the arc or shape of Indian field plows that are useful for cultivating the land. In this posture, the body shows a structure of plow. It prepares the ‘field’ of the body and mind for deep rejuvenation.  It is an inverted yoga pose that stretches, strengthens, and relaxes your body.

1. Lie on your back stretching the legs on the floor and hands by your sides, hands flat on the floor.
2. Inhale, and lift your feet off the ground, with the legs at a 90-degree angle.
3. Use your hands to support your hips and lift them off the floor. Slowly place your feet on the floor behind your head. Keep your knees straight, feet together and flexed.
4. If you can’t touch your toes to the ground , you can lift your legs  & keep it wherever you feel comfortable and hold it for a few seconds.
5. If your toes can reach the floor comfortably, try to keep your knees above your forehead without bending the knees. Interlock your hands on the floor behind your back. If not, keep the hands on the hip.
6. Keep the spine long, tailbone reaching to the ceiling, hips over your shoulders. There should be a space between the forehead and the knees.
7. Since the diaphragm is compressed, it’s hard to breathe in this position. In the beginning try to hold the pose for a few deep breath seconds and gradually increase to a minute or two.
8. To come out of the pose, lift the leg parallel to the floor,  place the palms on the floor and relax the lower back to the floor. Try to keep the legs straight and avoid lifting the head off the floor.
9. And exhale lower the legs to the floor without bending the knees.
10. Another way of relaxing this pose: Slowly exhale and bend your knees toward your forehead and then gently lower the hips towards the mat with the support of the hands  without lifting your legs.
11. Then, relax and come to the starting position

Benefits of Halasana

1. Improves the function of the thyroid, parathyroid, adrenal, and pituitary glands. All of the other endocrine glands are regulated by these main glands and so the overall function of the endocrine system is improved.
2. Useful for asthma, bronchitis.
3. Therapeutic for leg cramps.
4. Muscle ligaments of thighs and calves get relaxed and stretched.
5. Makes the spinal cord strong and flexible.
6. Improves the digestive system, which makes this pose useful to those who are suffering from constipation and gastric problems.
7. Supports women during menopause.
8. Strengthens the immune system.
9. Therapeutic for backache, headache, infertility, insomnia and sinusitis.