‘Hala’ literally means a plough. This posture resembles the shape of the plough, hence the name.
- Lie down on the back with the legs, feet and knees together.
- Stretch the hands straight above the head, biceps touching the ears and the palms facing the ceiling.
- Close the eyes.
I. Starting position (Sthiti):Supine
- Raise the legs together very slowly and gradually (without bending the knees) till it forms about 45o to the ground. Inhale partially.
- Raise the legs further to 90o position and bring the arms simultaneously placing them by the side of the buttocks. Inhale fully.
- Breathe out, raise the buttocks and the trunk without lifting the head. Support the back by the palms. Rest the elbows on the ground to provide better support to the back.
- Maintaining the legs parallel to the ground, straighten the trunk by pushing it up by the hands till the chin is placed in the notch between the collar bones and above the breast bone. Breathe in.
- Breathe out and bring the toes further down to touch the ground. Release both the hands and rest the arms straight on the ground parallel to each other with palms facing downwards.
- maintain this position for about one minute. Breathe normally.
- Breathe in. Come back to rest the trunk on the floor.
- Now, breathe out and bring down the legs to the ground.
- Relax in shavasana.
- Halasana steps are similar to that in Sarvangasana, except the final position where the toes are touching further on the ground.