Hala means plough. In the final position of the posture, the body looks like a plough .
STHITI / Starting position : Lie down in the supine position keeping the legs together and stretch the hands straight above the head region i.e. from toes to head, the entire body in a straight line.
1. Raise both the legs together up to 45 degrees from the ground.
2. Further raise the legs up to 90 degrees and place the hands by the side of the body.
3. Raise further the buttocks and the trunk taking the support of the arms and elbows by firmly placing the elbows on the ground and support the back with both the palms. Keep the legs parallel to the ground.
4. Bend further and touch the toes on the floor above the head. Stretch the ankles.
5. Return to position No.3
6. Return to position No.2
7. Return to position No.1
8. Return to sthiti.
BENEFITS
• The back muscles, vertebrae, and lumbar nerves are stretched and kept healthy. Flexes and stretched abdominal muscles. Neck region receives plenty of blood supply and the nerves are toned up, also blood supply to chest increases . Helps to maintain healthy Thyroid. Elasticity of spine increases.
• Good for dyspepsia, constipation due to weak abdominal muscles .
• Activates, Warms up, lightens the psycho-physiological system.
CAUTION
Jerks at all stages should be avoided. All the limitations of pascimatanasana apply to this also.
SUBTLE POINTS
Mode of bending:
Keep the knees straight in the final position.
Mode of breathing:
Breathe out whenever you bend downwards and inhale while raising up. Normal breathing in the final position.
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