Halasana (The Plough Posture)

How to do it:

• Lie on your back on the floor supported by a yoga mat or blanket,

• Extend your legs on the floor, arms by the side of your body, palms down, and align your head to the body,

• Bend legs, inhale, and then exhale and bring your knees toward your chest,

• Inhale, exhale and slowly lower your legs behind your head towards to the floor, while keeping the back straight,

• Remain in this position for 15-30 seconds in the beginning of training, and as you practice increase the duration of the hold to 1-2 minutes,

• To end the pose bend your knees and bring them to your forehead,

• Gently roll down, taking care not to strain your lower back,

• Relax in Shavasana (Corpse Posture).

Claimed Benefits of the Asana:

Note that the following benefits have been claimed variously by experts and repoted by practitioners, in literature and anecdotally, but have not been empirically and scientifically tested so far.

• Improves blood flow to the brain, and nourishes the facial area.

• Stimulates the thyroid and parathyroid glands in the neck.

• Promotes calm and serenity.

• Stretches muscles along the back and the legs.

The asana is proscribed (suggested not to be performed) if the practitioner is menstruating, pregnant, have thyroid problems, high blood pressure, glaucoma, or disc injury.

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