"Ardha" means 'half' and "Hala" means 'plough' in Sanskrit. This pose is the first step to doing the full Halasana posture.
- Lie down on your yoga mat on your back with your legs stretched out.
- Bring the heels and toes of both legs close together.
- Relax your body.
- Stretch your arms on both sides with the palms facing the floor.
- Press the palms down.
- Now inhale and raise your right leg slowly until it is 90 degrees or then as high as possible.
- Keep your leg straight and make sure that it does not bend at the knee.
- Continue inhaling while holding your leg straight at the height you feel comfortable.
- Hold your breath for a few seconds.
- Begin to exhale and bring your leg down slowly back to the floor. Complete the exhalation.
- Repeat the same process with your left leg.
- Do three cycles of the above, alternating legs.
- When done, relax your body.
- Breathe in and press the palms on the floor.
- Continue inhaling and raise both legs off the ground.
- With straight legs joined together, raise them to 30 degrees from the ground. Hold for a few seconds.
- Then 60 degrees and finally till both the legs make an angle of 90 degrees with the floor. Take care that the knees are not bent.
- Complete inhalation.
- Fix your gaze on your toes.
- Hold your breath as long as you comfortably can.
- Now while exhaling bring down the legs slowly holding the position for a few seconds each at 30 and 60 degrees, again taking care the knees do not bend.
- Do the same three times with both legs in quick succession.
- It is preferred that you practice this pose on an empty stomach.
- Your back and head should keep touching the floor at all times.
- When raising or lowering the legs, they should not shake.
- Menstruating women as well as pregnant women should not practice Ardha Halasana.
- You can practice this asana even on your bed before you get up in the morning. This will help cure constipation.
- Ardha Halasana helps regulate bowel movements.
- It helps build up elasticity of the abdominal region.
- Practicing the asana several times a day brings relief to people with varicose veins.
- The pose prevents hernia.
- Women suffering from menstrual disorders should practice Ardha halasana.