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Halasana Yoga for beginners & its Benefits

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Notably, one should practise Halasana yoga only if you have mastery over Viparit Karani and Sarvangasana.

Halasana yoga is complementary to Paschimotanasana. On the other hand, Bhujangasana, Chakrasana (supine), and Matsyasana are counter-poses of Halasana.

Halasana has both therapeutical and physical advantages.


The nomenclature, ‘Halasana’, is made up of the two Sanskrit terms ‘Hala’ and ‘Asana’. ‘Hala’ means ‘Plough’ while

‘Asana’ refers to the yogic posture.  Therefore, ‘Halasana’ points to the posture where the practitioner’s body resembles the traditional Indian plough.

Caution Notes

  • Halasana yoga must not be practised during pregnancy and menstruation.
  • Halasana should be discontinued when you experience pain on the abdominal region.
  • If you experience pain in the spleen or the liver while doing Halasana, immediately discontinue its practice.
  • Moreover, Halasana is not for people having heart problems, high blood pressure or hernia.
  • While practising Halasana, follow the following breathing rhythm.

The Breathing Rhythm

  • You should be breathing via the thorax.
  • This is because your ribcage is already stretched to its optimum level.
  • Halasana begins with exhalation and inhalation as you assume the starting position. The final movements of Halasana should be completed while you complete the exhalation process.

Points to Remember

  • Opt to do Halasana yoga only after you have thoroughly conditioned your body by gaining mastery over Ardha Halasana (explained in the previous chapter).
  • Ardha Halasana tones up the recti muscles. This further prepares you for the full Halasana posture.
  • Relax in between the postures.
  • It is also extremely important that your body should be in a relaxed mode as you remain in the posture.
  • Proceed slowly but surely.
  • In fact, you will enjoy more benefits when you do Halasana in slow and relaxed movements.
  • Your body must not be strained while doing Halasana.
  • Halasana should be practised only on an empty tummy.

Maintaining the Position

  • Begin by remaining in the bent position for just five seconds.
  • Gradually increase the position maintaining time by five seconds.
  • As you become experienced, you can remain in the position up to two minutes. Halasana yoga should be practised only on an empty tummy.
  • Halasana should be practised just three times.
  • Staying in the position for two minutes (in the initial stages) every time you assume it is more than enough to give you the benefits.

Methodology of Halasana Yoga

  • The best way to commence Halasana is to first assume the Ardha Halasana posture.
  • But, you won’t have to put any pressure on your hands.
  • Gradually exhale even as you press your palms on the ground.
  • Simultaneously raise your lower back, hips and posterior from the ground.
  • At that same time, you will have to gradually but in one smooth flow move your legs without bending the knees above your head.
  • Lift and bend the straight and stiff legs to touch the ground beyond the head with your toes touching the floor.

    The toes should be touching the nearest point beyond the head.

  • Inhale and breathe normally.
  • Gradually slide the toes together farther straight along the ground.
  • Slowly curve the spine to the maximum limit.
  • Form a chin lock by firmly pressing your chin on your chest.
  • Now lift your arms and slowly rest them on the ground on either sides of your head.
  • Form a finger lock.
  • Encircle your head with your clasped hands.
  • All along keep your legs together and straight.
  • Keep on breathing normally and remain in this position at least up to two minutes in the initial stages or till you start feeling uncomfortable.

The returning movement strategy

  • While resuming the starting position, slowly restore your arms and keep them by your sides as they were before.
  • Inhale slowly.
  • Simultaneously, bring back your legs together without bending your knees to the perpendicular position.
  • To return the legs to their erstwhile positions on the ground, you will have to use mainly your abdominal muscles.
  • Wait in this position for two seconds.
  • Start exhaling and bring back the legs to the ground.
  • Complete exhalation as your heels touch the floor.
  • Again wait for just two seconds and then slowly start your normal breathing rhythm.

Advantages of Halasana Yoga

Following are the therapeutical and physical advantages from Halasana Yoga


  • Menstrual and uterine disorders get corrected.
  • Regular practice of Halasana cures the early symptoms of piles.
  • The pancreas is rejuvenated. Besides, the pancreas also gets activated. So diabetics can also enjoy the Halasana therapeutical benefits.
  • If there is a family history of high blood pressure, you can use Halasana to keep it under control. However, if you’re already suffering from high blood pressure, DON’T PRACTICE HALASANA AT ALL! First cure high blood pressure using other yogic methods.
  • You will also get relief from chronic asthma, bronchitis, and headaches.
  • Enteroposis, flatulence, gastritis, and belching will be rectified.
  • Cramps in the hands get cured when we put pressure on the palms while raising the legs or during the finger lock.
  • Halasana yoga is an ideal exercise to ensure regular bowl movement.
  • You will also experience heightened digestive power.
  • Various kinds of rheumatism gets cured.
  • Spinal rigidity and lumbago also get healed through regular practise of Halasana.
  • There will be release of tension especially of the legs, back and the neck.
  • Different types of pain are effectively addressed.
  • Halasana is particularly effective in curing joints pains.
  • Moreover, it alleviates neuralgic back pain, as well as the pain of waist and shoulders.


  • Halasana yoga boosts the gonad (sex) glands.
  • Your pelvic and abdominal organs are strengthened. Moreover, their positions get corrected.
  • Regular practice of Halasana rejuvenates the mind and the body, removes laziness and fatigue.
  • Halasana corrects posture.
  • This exercise also gives its practitioner full stature and increased height.
  • The hip joints become suppler.
  • Your waist line will become slimmer.
  • Weight is reduced and you’ll also own a trimmer abdominal region.
  • In other words, superfluous flab on the hips, waist, thighs and abdomen get reduced.
  • Your legs and the pelvic region gets stretched and well exercised.
  • Your throat also gets cleared. So, musicians and teachers can enjoy special advantages from regular practice of Halasana.
  • The neck muscles are also exercised and they become stronger.
  • You’ll have better parathyroid and thyroid functioning.
  • Your lungs become suppler.
  • There would be augmented blood supply to your face and brain.
  • Liver and spleen enlargement or congestion is reduced.
  • Minor spinal disorders are corrected.
  • Halasana prevents premature degeneration of the vertebral column and the vertebral bones.
  • Regular slow and alternate stretching, unwinding, relaxation and contraction of the spinal column make it flexible.
  • Spinal ligaments, muscles and nerves get toned up. They also get more supply of oxygenated blood.
  • Your heart gets strengthened owing to the alternate pressure put on the heart muscle.
  • The posterior and the intercostal muscles become stronger.
  • Blood circulation is increased.
  • Hamstrings, back muscles and the neck muscles get well stretched and exercised when you practise Halasana.

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