How To Do Ardha Halasana Steps, Benefits, And Contraindications

Meaning of Ardha Halasana

  • Ardha = half
  • Hal= Plough
  • Asana= yoga pose
  • It is Sanskrit word means half plough pose and  in Hindi, अर्ध हलासन.
  • It little bit resembles the Indian plough.
  • It is the best yoga pose to treat and heal the digestion related issues. It is also known as Upward Stretched Legs Pose.
  • One can get the maximum benefits of half plough pose, when Bhujangasana is also practised immediately after Ardha Halasana.
  • It is the beginner level posture and can also be used as warm up yogasana.
  • It is good for the prevention of many health related diseases such as indigestion, improper blood circulation, reproductive system, etc. That’s why; it is included in the therapeutic yoga module.
  • This is one of the important yoga poses for Common Yoga Protocol of International Day of Yoga.
How to do Ardha Halasana Steps, Benefits, and Contraindications
Half Plough Pose

How to do Ardha Halasana Steps

The easy and simple technique of this pose is being explained here.

  • Take supine position, hands by the sides of thighs, palms resting on the ground.
  • Slowly raise your legs together without bending at knees and stop at 30° angle.
  • After few seconds raise your legs further up to 60° angle and maintain the position.
  • Now slowly raise the legs at 90° angle. This is the final position of the Ardha halasana.
  • Maintain this position for as long as comfortable.
  • Slowly brings your legs down.
  • This is the one round. Do it 3-4 rounds to get more benefits.

Ardha Halasana benefits

  • Weight loss: The half plough pose helps to lose weight, especially ensure burning of belly fat. If somebody desires fast weight loss in the belly, he has to maintain the pose for adequate period of time. Secondly, bring your legs down slowly, which ensures quick burning of belly fat.
  • Indigestion: The practice is beneficial for those who are having indigestion and constipation. It is one of the best yoga poses to treat the digestion problems naturally.
  • Diabetes: The regular practice of the pose helps in the prevention of diabetes.
  • It also management in controlling of piles.
  • Appetite: It helps to enhance your appetite.
  • Strengthen muscles: It helps to strengthen thigh and calf muscles.
  • Makes reproductive organs healthy: Since the practice of the pose, stimulates the various lower body vital organs such as ovary, testes, kidney, gall bladder, etc.

Ardha Halasana Contraindications

In the following conditions, this yoga pose shouldn’t be practiced.

  • Cervical spondylitis
  • Spine stiffness
  • Hypertension
  • Cardiac problem
  • Back pain
  • Abdominal injury
  • Hernia

Anatomy

Following muscles are get benefited from this yoga pose.

  • Core
  • Hamstrings
  • Lower back
  • Pelvic

Preparatory poses

  • Seated forward bend pose
  • Bound Angle pose
  • Supine spinal twist pose
  • Reclined big toe pose

Follow up poses

Counterpose

  • Bhujnagasana
  • Shalbhasana
  • Chakrasana
  • Dhanurasana

Modifications and variations

Doing half plough pose can be easy for many practitioners but there are many beginners who may experience difficult in performing the pose. In such conditions, one should do first stickasana followed by do the practice of Raised Leg yoga pose (Uttanpadasana).  For aged people, it is better to perform by raising single leg alternatively. Sometimes, keeping legs straight at 90 degree seems difficult, here one can do it with the help of strap or rope.

Precautions

  • While practicing the pose and to get maximum benefits of it, it is better to point the fingers upwards.
  • The legs should be straight and stretched.
  • Ensure that your back is completely on the ground.
  • It shouldn’t be practice during pregnancy.
  • Those who are having back pain, better to perform by single leg.

Breathing

  • Inhale, while raising the legs at 90 degree.
  • Do slow inhaling and exhaling while maintaining the pose. But one thing should be kept in mind while doing inhaling-exhaling; one’s entire focus should be on the breathing mechanism.
  • Exhale; bring your legs slowly down.
  • And have a rest and do another round.

Advice for beginners

  • Beginners should do it with some precautions.
  • All of a sudden, raising both the legs may cause back pain and abdominal cramps.
  • Better to practice first by raising single leg alternatively.
  • One can practice to raise the legs at 30 degree too.
  • The yoga expert consultation can also be taken.

Duration

  • Initially, it can be practiced for 10 to 30 seconds.
  • Gradually, the duration of maintaining the pose can be increased.
  • For maximum benefits as well as therapeutic reasons, it should be maintained for longer period of time as per one’ s capacity.
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