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.