This asan resembles half the shape of the plough. Hence, it's called Ardha Halasan
Starting posture
- Lie in supine position, ie, on your spine, feet together
- Place the hands firmly by your side, palms facing downwards
- Keep your legs energized from the pelvic region down to your toes
Steps:
- Raise one leg up gradually to 90°, or to the point to which you can lift comfortably, without bending the knee
- Use the abdominal muscles, thigh muscles and the support of the palms to lift the legs
- Raise slowly to 30 degrees, then to 60 degrees and finally to 90 degrees.
- The knees should be kept straight, no jerks on the spine
- Try not to lift the back, the head and the shoulders. They should be kept flat on the ground, to the extent possible
- Notice, it is the strength of the abdominal muscles which lifts the leg and hold it in position
- Hold the posture for some time, 3 - 5 sec to start with.
Returning to the starting position
- Exhaling, slowly bring the leg down very gently
- No jerks. No raising of the spine and the head. The knees should remain straight, as the legs come down and touch the ground gently.
- Relax
- Raise the other leg
Raising both the legs
After practicing with single leg, raise both the legs together slowly, to hold them perpendicular to the ground, keeping the knees straight.
Be particularly careful about releasing the legs. To prevent releasing them with jerk and hitting the floor, use the abdominal muscles to guide their descend, bit by bit.
Limitations
- If you have back pain, do it very carefully, or practice with single leg only.
- You may also keep the other leg folded, to ease the process of lifting the leg.
- People with severe cardiac issues, abdominal pain and high BP should practice based on their comfort level
Benefits:
- Very good for the abdomen and the abdominal muscles
- Improves digestion, alleviates constipation
- Strengthens thigh muscles
- Strengthens the back
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