Halasana (Therapy)

The Sanskrit name is derived from Hala (हला) meaning plow and asana (आसन) meaning posture or seat.

• Lie down on your back on the yoga mat with your legs extended and feet together.

• Place a folded blanket under your shoulders and upper back for support. The blanket should provide cushioning and help maintain the natural curve of your neck.

• Loop a yoga belt around your upper arms, just above the elbows, and adjust it so your arms remain shoulder width apart. This helps keep the elbows from spreading outward and provides better shoulder stability during the pose.

• Rest your arms on the floor beside your body with your palms facing down.

• If necessary, adjust the height of the blanket or add additional support to ensure comfort and proper alignment.

• Bend your knees and use your abdominal muscles to lift your legs off the floor towards the ceiling.

• Extend your legs fully towards the ceiling, engaging your thigh muscles.

• Press your hands into the floor and use your core strength to lift your hips slightly towards the ceiling.

• Relax your neck and allow your throat to remain soft and open.

• After lifting your legs towards the ceiling, place your feet on the seat of the chair with your knees bent.

• Hold onto the back legs of the chair for stability as you lower your legs towards the floor behind you.

• The chair provides support and reduces the intensity of the stretch on your spine and hamstrings, while the belt helps keep your upper arms stable and your shoulders properly aligned.

• Hold the pose for 30–50 seconds, breathing deeply and evenly.

• To release, slowly roll down through your spine, one vertebra at a time, until your legs are resting on the floor, then remove the belt.

• Avoid rounding or overarching the spine. Keep it straight and aligned from the base of the neck to the tailbone.

• Focus on relaxing your facial muscles, neck, and shoulders while maintaining engagement in your core muscles.

• Common mistake is not holding the core muscle tightly

• Avoid in case of weak or injured cervical muscles

• Avoid in case of weak legs, weak hamstring muscles

• Avoid during menstruation

• Avoid if suffering from thyroid or glaucoma