In sanskrit, Hala means "plough".
- Lie on the back with the arms stretching by the side of the body,
palms flat on the ground. Inhale as in complete yogi breathing. Exhale
and slowly, raise the legs stretched vertically. Supporting oneself by
the arms flat on the ground, gently lower the legs behind the head until
the tips of the feet are touching the ground. Remember in this position
for several seconds breathing regularly. This marks the end of the first
stage. For the second stage, push the feet a little further behind the
head and stay in that position for several secounds breathing normally.
To pass on to the third stage, push the feet even further back. In doing
so, fold the arm and place the hands under the back of neck. Hold this
position for several seconds without forcing. Direct the attention to
the spinal column while executing the three stages. To return to the
starting position, place the arms along the body, gradually bring the
feet up towards the head, passing through the first two stages the other
round and raise the legs to a vertical position before dropping them
gently onto the ground relaxing. Each stage exercises the spinal column
Those who have a stiff spinal column should practise this Asana with great care, without ever straining, and avoiding all brusque movements. If practised regularly and persistently, this exercise will make even the stiffest spine flexible.
- This asana is extremely beneficial to the spinal column. The whole
region receives an abundant supply of blood which revitalizes the nerves
and muscles of the back. Exhaustion any fatigue quickly disappear.