'Hala' means plough. In this asama the body posture resembles that of a plough.

Technique :

1. Lie down on the back.
2. Keep the legs together, hands by the side of the body.
3. Slowly and steadily raise both the legs till they make go angle with the floor.
4. By contracting the abdominal muscles lift the hips so that the legs tilt backwards towards the head. This should be done in a controlled manner.
5. Relax the muscles of waist, abdomen and thighs so that the legs - toes touch the floor.
6. Slowly and in a controlled manner move the toes away from the head which will result in maximum stretch at the chest and shoulders.
7. Take the toes away from the body as far as possible. Due to this the chin presses tightly against the chest.
8. Now take the hands towards the head. Interlock the fingers and place them near the scalp.
9. This is the final stage maintain this posture for 5 to 10 breaths. Keep the breathing normal.
10. While releasing the asana first release the fingers and place the hands by the side of the body.
11. Bring the toes towars the head start lifting the legs in steady manner, so that the hips touch the ground. Further bring it towards the ground.

PRACTICE:

• Maintain this asana for 3-10 breaths practicing 3 to 5 rounds initially. Gradually increase the duration.

BENEFITS :

• Spinal column becomes flexible.
• Abdominal muscles become strengthened. Functions of Abdominal organs improve.
• Due to the pressure exerted on the neck the functioning of the thyroid and parathyroid glands is improved.

CONTRAINDICATIONS:

• Acute Abdominal pain, appendicitis, spinal column disorders, neckache etc.