Ardha Halasana

Ardha Halasana - The Half-Plough Pose

Yoga Exercises > Yoga Asanas or Poses > Ardha Halasana - The Half-Plough Pose

"Ardha" means 'half' and 'Hala' means 'plough' in.

Sequence:

1. Lie flat on your back.


2. Stretch your legs at full length.


3. Keep the heels and the big toes together.


4. Stretch your arms on the respective sides with palms turned down.



5. Inhaling, press the palms down and raise first one leg slowly as high as possible without bending the knee, keeping the other leg flat on the floor.


6. Hold the leg straight up until you complete the inhalation.


7. Exhaling, bring the leg down slowly.


8. Repeat the process with the other leg also.


9. Take three turns, alternating the legs.


10. Inhaling, press the palms down and, without bending the knees or raising the hands, raise the legs together slowly till they make an angle of 30 degrees to the ground, then 60 degrees, and, finally, bring them perpendicular at 90 degrees to the ground.


11. Complete the inhalation.



12. Fix your gaze on the big toes.


13. Remain in this position as long as you can hold your breath comfortably.


14. Exhaling, press the palms down again, and without bending the knees, bring down your legs together slowly, pausing for five seconds each as they reach 60 degrees and 30 degrees to the ground.


15. Execute three turns, raising both legs together.

Caution:

Practice this asana on an empty stomach.

• Keep your back as close to the floor as possible.


• The legs should not shake while performing the asana.


• Women should not practice this asana during menstruation and after the third month of pregnancy.

Benefits:

• Ardha Halasana builds up the elasticity of the muscle in the abdominal area.


• It prevents the prolapse of the abdominal organs, such as the uterus in women and the rectum in men.



• It has a curative effect on menstrual disorders.


• It helps to rid the stomach and intestines of gas and eliminate constipation.


• It prevents hernia.


• Persons who have varicose veins can practice this posture several times a day to get relief.


• You may perform this asana in bed also before rising in the morning if you are plagued by constipation.