How to Practice Halasana and what are its benefits?

Not to practice in case of enlarged thyroid, liver or spleen, neck pain, cervical spondylitis, slipped disc, sciatica, high blood pressure or other heart ailments, weak blood vessels in the eyes, thrombosis or impure blood. It should be avoided during menstruation.

Starting position

> Lie on the back on a folded blanked. Check that the head and spine are aligned and that the legs are straight with the feet together.

> The hands beside the body with the palms facing downward.

Final position

> Contract the abdominal muscles and, with the support of the arms, while inhaling slowly raise the legs to the vertical position by keeping the legs straight.

> When the legs are vertical, press the arms and hands down on the floor. Slowly and smoothly roll the buttocks and spine off the floor, raising the trunk and lower the legs on the floor.

> Try to touch the toes to the floor behind head without over strain.

> Turn the palms of the hands upward, bend the elbows and place the hands behind the ribcage, slightly away from the spine, to support the back. The elbows should be about shoulder width apart.

> Gently push the chest forward so that it presses firmly against the chin.

> In the final position, the body is supported on the shoulders, back of the neck and back of the head. The arms provide stability, the chest rests against the chin and the toes are on the floor.

> Holding the final position till you feel comfortable while the breath is normal.

Releasing

> To return to the starting position, releasing the hands and place the arms on floor and the palms facing downwards.

> Gradually lower each vertebrae of the spine to the floor, followed by the buttocks, so that the legs resume their initial vertical position.

> While exhaling lower the legs to the floor slowly, keeping the knees straight.

> Try not to raise the head while lowering the trunk and the legs.

> Relax in shavasana until the respiration and heartbeat return to normal.

No of rounds: 1 to 2 rounds.

Breathing

> Inhale in the starting position while raising the legs.

> Retain the breath inside while assuming the final pose.

> Normal breathing in the final position when the body is steady.

> Retain the breath inside while lowering the trunk to the floor.

> Exhaling while lowering the legs.

Awareness On the abdomen, relaxation of the back muscles, on the breath or the thyroid gland.

Sequence

Halasana is ideally practiced immediately after Sarvangasana. After halasana, either matsyasana, ushtrasana orsupta vajrasana should be practiced as counter pose for the combined duration of sarvangasana and halasana.

Benefits

> By pressing the chest against the chin this asana stimulates the thyroid gland, balancing the circulatory, digestive, reproductive, nervous and endocrine systems.

> Together with the enriched blood flow to the brain, it also tranquillizes the mind, relieves mental and emotional stress, fear and headaches, and helps clear psychological disturbances.

> The thymus gland is also stimulated, boosting the immune system. Its influence on the parathyroid glands ensures normal development and regeneration of the bones, preventing premature calcification.