Yoga as Therapeutic Exercise: A Practical Guide for Manual Therapists

Selected aSelected asanas̄̄sanas Selected aSelected āsanas̄sanas

32. Halāsana (Figure 7.103)

Meaning of the āsana and its name

Hala means plough; Halāsana is evocative of the

shape of a plough. Performed correctly, Halāsana is

a very calming posture.

Getting into the posture

1. Start with Sālamba Sarvā gāsana, getting into
   the posture, points 1–8.


2. Relax your neck and throat.


3. Keep your trunk lifted; with an exhalation
   straighten your legs to bring your toes onto the
   floor (Figure 7.103).


4. Keep the knees and feet together; walk with
   your feet, so that the trunk is vertical.

Being in the posture: basic work

1. Keeping your neck and throat relaxed, push
   yourself up from your upper arms and elbows;
   press your palms into your back to support
   lifting the trunk.


2. Tilt your pelvis backwards; lift your sitting bones
   and groins; move the sacrum inwards.
   3. Lift your navel away from the sternum.
   4. Push yourself up from your toes to lift your
   thighs and shin bones further away from the
   floor to lengthen the front of your trunk, so that
   your diaphragm can move easily.
   5. Relax your face.
   6. Breathe naturally.

Being in the posture: refined work

1. Release your hands from your trunk; have the
   lower arms and hands vertical; bring your elbows
   closer together, and your hands further apart
   to turn your arms outwards slightly, to lift yourself
   more from the outer elbows and outer upper arms.


2. Put your hands onto your back again.


3. Lengthen your back and lengthen from your
   sternum to your groin.


4. To lengthen the back walk your feet a short way
   from your head as long as you can lengthen the
   front of your trunk and your eyes, face, throat,
   and neck are relaxed, and your breath is subtle.


5. Look towards your sternum.

Finishing the posture

Stay for 5–10 breaths in the beginning; with prac-

tice increase to 3–5 minutes. Put your arms and

hands on the floor, opposite the head. Slightly bend

your knees, lift your feet off the floor, and gradually

lower your back, pelvis, and legs to the floor. Relax

lying on your back for a few breaths.

Figure 7.102

Figure 7.103