Ardha Halasana (Half Plow Pose)
Ardha Halasana is an important asana in yoga which helps in refreshing the body and improving the digestive system. Performing this asana with steadiness and focus helps in reducing belly fat.
Ardha Halasana strengthens the back muscles, improves the digestive system and refreshes the body. Apart from this, it also improves sleep and helps in reducing mental stress.
The asana strengthens the back, waist, abdomen and digestive system, increases freshness and helps in reducing mental stress. Doing it regularly improves physical and mental health.
Technique of Ardha Halasana (Half Plow Pose)
♦ Lie on your back on the yoga mat.
♦ Keep your hands close to the body. The palms will remain towards the ground.
♦ While inhaling, raise the legs upwards.
♦ The legs will make an angle of 90 degrees from the waist. The pressure will be on the abdominal muscles.
♦ While raising the legs, support the waist with your hands.
♦ Bend the straight legs towards the head and take the feet behind the head.
♦ Will touch the ground with the toe of the feet.
♦ Remove the hands from the waist and keep them straight on the ground. The palm will be facing down.
♦ The waist will remain parallel to the ground.
♦ Stay in this position for one minute. Focus on the breath. While exhaling, bring the legs back to the ground.
♦ Don’t be in a hurry while leaving the posture. Bring the legs back to normal position in a uniform motion.
Benefits of Ardha Halasana (Half Plow Pose)
main benefits of Ardha Halasana:
♦ Helps in reducing belly fat.
♦ Reduces stomach problems by improving the digestive system.
♦ Provides strength to the waist and back muscles.
♦ Helps in improving heart health.
♦ It is helpful in removing sleep problems.
♦ Helps in promoting flexibility of the body.
♦ Helps in strengthening the muscles of the feet.
♦ Helps in providing alignment to the spine.
♦ It is helpful in cases of constipation and indigestion.
♦ It improves blood circulation in the pelvic region.
♦ It helps in strengthening the lower abdomen.
♦ It can fight piles and diabetes.
What is the difference between Halasana and Ardha Halasana?
Halasana and Ardha Halasana are both yoga poses that involve lifting the legs overhead, but they differ in the extent of leg elevation and the overall difficulty level.
1. Halasana (Plough Pose): In Halasana, you lie on your back, lift both legs over your head, and lower them towards the floor behind you until your toes touch the ground. Your hands support your lower back for balance and support. Halasana is a more advanced pose and requires flexibility in the spine, hamstrings, and shoulders.
2. Ardha Halasana (Half Plough Pose): In Ardha Halasana, you also lie on your back, but you lift one leg at a time towards the ceiling while keeping the other leg on the floor. Your hands provide support to your lower back as well. Ardha Halasana is a variation of Halasana and is often considered a preparatory pose to build strength and flexibility before attempting the full Plough Pose.
The key difference lies in the degree of leg elevation and the focus on one leg at a time in Ardha Halasana, while Halasana involves both legs moving over the head simultaneously. Both poses offer various benefits, such as stretching the back, hamstrings, and shoulders, but Halasana is more challenging and requires more flexibility and balance. As with any yoga poses, it’s essential to practice them with proper alignment and guidance to avoid strain or injury.
Ardha Halasana (Half Plow Pose) Contraindications
1. Those who have cervical spondylitis should not do this asana.
2. Avoid doing this if there is stiffness in the spine.
3. This asana should not be done in high blood pressure.
4. Do not do this asana if you have back pain.
5. Do not do this asana if you feel dizzy.
6. Avoid doing this yoga during pregnancy and menopause.
7. People suffering from heart disease should not do this.
8. The maximum benefits of Halasana are obtained when Bhujangasana is done immediately after Halasana.
Frequently Asked Questions
What is Ardha Halasana?
Ardha Halasana, also known as Half Plough Pose, is a yoga asana that involves lying on your back and lifting one leg at a time towards the ceiling, resembling the shape of a plough. It is a variation of the Halasana (Plough Pose) and provides stretching benefits for the legs and lower back.
What are the benefits of Ardha Halasana?
Strengthening of Core Muscles, Stimulation of Digestive Organs, Hip Flexor Stretch, Stress Reduction, Improvement of Leg Flexibility, Alleviation of Lower Back Pain, Thyroid Stimulation.
What muscles do Ardha Halasana work?
Abdominal Muscles, Hip Flexor Muscles, Quadriceps, Hamstrings, Adductors, Gluteus Muscles, Spinal Muscles.
How to perform Ardha Halasana?
Starting Position: Begin by lying flat on your back (supine position) on a yoga mat. Keep your arms alongside your body with your palms facing down. Leg Elevation: Inhale deeply and slowly lift one leg off the ground, keeping it straight and perpendicular to the floor. Use your hands to support your lower back and hips as needed. The other leg remains flat on the mat.Leg Alignment: Ensure that the raised leg is in line with your hips and not tilted to one side. Point your toes towards the ceiling to maintain a straight line from your leg through your body.
What is the duration of Ardha Halasana?
For beginners or those who are not yet very familiar with the pose, holding Ardha Halasana for about 5 to 10 breaths on each leg can be a good starting point. This allows you to build strength and flexibility gradually without overstraining.
