The word "hala" in Sanskrit means a ‘plow’ (also spelt ‘plough’), a basic implement in the old days used  to till the soil. In its final position, it resembles a wooden plough which is pulled by one or two oxen or horses in the field. The mention of the name ‘plough’ brings back memories from my own childhood days while I was growing up in the villages of Punjab where this was a common site in the fields.

Halasana is one of the best poses for stretching every part of the spine, especially the upper part of the spine. It is commonly practiced as a concluding variation of the ‘sarvangasana’ (shoulder stand). However, it can be practiced as a stand-alone pose for all the benefits that it provides (see under ‘benefits’ below).

Basic Halasana

Step-by-step

1. Lie down flat on your back with the arms alongside the body, palms facing down.
2. Keep the legs straight and together throughout the practice of the basic pose.
3. Relax the whole body and mentally prepare for the pose.
4. Slowly raise the legs to a vertical position; try to use abdominal muscles more than the arms while raising the legs up.
5. At this point you may use the support of the hands behind the back to raise the legs further.
6. Exhale and continue to raise the legs over the head, bending at the waist, lifting the back and buttocks.
7. Make an effort to bring the feet all the way down until the toes touch the floor directly behind the head.
8. If you cannot touch the floor with your toes, hold them as close to the floor as possible and continue to exert a gentle effort to lower them, without causing any strain.
9. Keep the feet together. If the lower back is supported by the hands try returning the arms flat to the floor with the palms facing down. If you are unable to comfortably place the arms on the floor continue to support the lower back with the hands.
10. If the arms are on the floor, try to join the palms, interlock the fingers and gently pull the hands away from the body.
11. Keep the knees straight. Maintain your natural breathing pattern and hold the posture for about 30 seconds. At no point you should be straining yourself to hold the pose.
12. With practice, over a period of time, you may begin to increase the holding time for the pose.
13. To come out of the pose, begin by first lowering the back to the floor, one vertebra at a time.
14. When the tailbone touches the floor, begin to release the legs down. Try to keep the legs straight and use the abdominal muscles to support the downward movement of the legs.
15. Finally rest in shavasana for a few breaths.

Variations of Halasana

Variation 1

This variation is simply an extension of the shoulder stand (sarvangasana). From the final position of the shoulder stand, begin to lower the legs overhead and follow the same guidelines as mentioned above for the practice of halasana.

Variation 2

In the final position of Halasana, stretch the hands toward the feet and try to grasp the toes. Pulling the heels away from you, try to bring the toes closer to the head. This stretches the lower back.

Variation 3

In the final position of Halasana, pull the heels in toward you and push the toes away from you.

This variation stretches both the back and the neck very effectively.

Variation 4

From the final position of Halasana, bend the knees and try to bring the knees close to the floor and close to the ears. If comfortable, you may like to wraps the arms around your legs. This variation of halasana is also called the ‘karnapidasana’ (‘squeezing the ears’ pose).

Variation 5

In this variation, hold the big toes with your hands. Now begin to spread the feet apart as far as they comfortably go. Hold the position for about 30 seconds and then bring the feet back together.

Variation 6 (Dynamic Halasana)

In this variation, we combine two poses – the forward bending pose (pashchimottanasana) and the halasana – in a dynamic movement synchronized with proper breathing.

1. Start in the forward bending pose. In the seated position, stretch the legs straight out in front. While exhaling, begin to bend forward, going as far as comfortable.
2. While inhaling, roll your back down to the floor, and dynamically bring the legs overhead into the halasana position.
3. While exhaling, once again roll back into the forward bending pose.
4. Continue in this manner for 6-8 breaths, keeping the movement completely synchronized with the breathing, as described here.

Counter Pose

Any of the backward bending postures can be used as the counter pose for halasana. The most commonly practiced are matsyasana (fish pose) or the ushtrasana (camel pose). These asanas release the compression of the neck and throat by stretching the neck in the opposite direction.

Benefits

1. All of the muscles and ligaments in the calves and thighs are stretched resulting in greater flexibility of the legs. People suffering from leg cramps will find great relief from the halasana.
2. Since the abdominal area is contracted, blood compressed out of this area releases toxins. When the contraction is released the area is flooded with richly oxygenated blood. The contraction also helps to relieve gas and stimulates a sluggish digestive system. All the abdominal organs – liver, pancreas, gall bladder etc are massaged.
3. Similar effects take place as the neck and chest area is compressed benefiting the throat, thyroid, parathyroid and the lungs.
4. Upper and lower back pain or discomfort is relieved due to the forward stretching of the spine. Halasana makes the whole spine supple, stretches and loosens the back muscles and the vertebrae and tones the nerves.
5. Many of the benefits of the sarvangasana (shoulder stand) also apply to the halasana,  with the added benefits detailed above. In fact, as mentioned above, Halasana is commonly practiced as a final variation of the shoulder stand.

Contraindications

1. Those suffering from hernia, slipped disc, sciatica, high blood pressure (not controlled with medication) or any serious back problem should avoid Halasana.
2. While in the final pose, make sure not to move the head around. Any movement of the head can result in neck injury.

Question for you: Do you practice halasana as a variation of the shoulder stand or as a stand-alone pose? Do you practice any variations other than those mentioned in this post? Please provide your comments below.

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We will continue our discussion of the headstand (शीर्षासन) and work on two variations in which we use the hands instead of the forearms for support. This pose puts a little extra pressure on the head and the arms as compared to the traditional pose described earlier.

Preparation for the asana

• It is highly advisable that the shirshasana be learned under the guidance of an experienced teacher.
• Beginners should use a wall for support in the early stages. This will help them develop the necessary strength in the neck, shoulders and the head as well as help them develop self-confidence so they can eventually practice it without any support.
• This asana should be gradually learned in stages, not trying to do too much, too soon!
• Always use a cushion – a blanket or a yoga mat -to practice upon so that the head feels comfortable on the floor in the final position.

Step-by-Step (Variation 1)

1. Place the mat against the wall. Start by getting into the hands-and-knees position on the mat, hands shoulder-width apart. Lift the buttocks up and position the elbows against the inside of the knees as if you are getting ready for the crane pose (bakasana).
2. Gently lower the crown of the head onto the floor and begin to lift your feet off the floor until the buttocks are above the shoulders.
3. Using the core strength, raise the legs up keeping the knees bent. When the knees reach a vertical position, raise the feet up as well so that the whole body is in a fully vertical position. This is the final shirshasana position.
4. If you are a beginner, you may like to rest your feet against the wall. Avoid resting the buttocks against the wall. After a few days of practice, you may experiment by lifting the feet off the wall. Once you feel confident of balancing your body in the final position, you may attempt to practice this asana away from the wall.
5. You can maintain the final position for as long as comfortable. To come out of the pose, we use a technique which is just the reverse of what we used to get into the pose. Start by bending the knees, bringing the heels against the buttocks.
6. Start lowering the knees toward your chest and then slowly lower the feet to the floor. When the knees and the feet are on the floor, then roll the buttocks back to rest in the child pose (balasana) for about 8-10 breaths.

Step-by-Step (Variation 2)

This is a slightly more challenging version of the pose compared to the one described above. In this variation, we try to come up with the feet together and with the legs straight.

1. In this variation, we start with a slightly wider stance of the hands. Place the palms close to the edge of the mat with the fingers facing sideways. Place the crown of the head on the floor slightly in front of the hands
2. Raise the knees up and keeping the feet together, start walking the feet toward the forehead.
3. When the buttocks come up vertically above the shoulders, begin to lift the legs off the floor, without bending them. This may require a fair amount of core strength. Finally bring the legs up to a fully vertical position. This is the final shirshasana position
4. You can stay in the final position for as long as comfortable. To come out, we begin to lower the legs, again without bending the knees if possible, until the feet touch the floor. At that point you can roll the buttocks on the heals and rest in the child pose (balasana) for about 8-10 breaths.

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In a previous article, we talked about one of the commonly practiced inverted poses called Sarvangasana (shoulder stand). In today’s article, I am going to discuss another very important inverted pose – Shirshasana – (शीर्षासन) -(headstand). In many yoga texts, shirshasana has been described as "the king of asanas", perhaps due to the many benefits that it provides.

Preparation for the asana

• It is highly advisable that the shirshasana be learned under the guidance of an experienced teacher.
• Beginners should use a wall for support in the early stages. This will help them develop the necessary strength in the neck, shoulders and the head as well as help them develop self-confidence so they can eventually practice it without any support.
• This asana should be gradually learned in stages, not trying to do too much, too soon!
• Always use a cushion – a blanket or a yoga mat -to practice upon so that the head feels comfortable on the floor in the final position.

Step-by-step

1. Place the mat against the wall. Start by sitting in the Vajrasana (diamond pose). Bending forward, place the forearms on the floor with the fingers interlocked. The distance between the elbows should be approximately the length of a forearm. If you are planning to use the wall for support, keep the hands about 8-10 inches away from the wall.
2. Place the crown of the head against the palms with the forehead lightly resting on the floor.
3. Lift the knees and buttocks off the floor and straighten the legs. Now, start walking your feet toward your forehead and try to bring the hips directly above the shoulders.
4. Begin to lift your feet and using the core strength, raise the legs up keeping the knees bent. When the knees reach a vertical position, raise the feet up as well so that the whole body is in a fully vertical position. This is the final shirshasana position.
5. If you are a beginner, you may like to rest your feet against the wall. Avoid resting the buttocks against the wall. After a few days of practice, you may experiment by lifting the feet off the wall. Once you feel confident of balancing your body in the final position, you may attempt to practice this asana away from the wall.
6. You can maintain the final position for as long as comfortable. With practice, you may be able to stay in the position for upto five minutes.
7. To come out of the pose, we use a technique which is just the reverse of what we used to get into the pose. Start by bending the knees, bringing the heels against the buttocks.
8. Start lowering the knees toward your chest and then slowly lower the feet to the floor. When the knees and the feet are on the floor, then roll the buttocks back to rest in the child pose (balasana) for about 8-10 breaths.

Optional Variations

When you become comfortable maintaining the final position without the support of the wall, you may like to introduce a few variations while you are in shirshasana.

Variation 1

1. While you are in shirshasana, spread the legs wide apart. Stay there for about 5-7 breaths.
2. Begin to twist the body around in one direction so the legs create a scissor-like movement. Keep the knees as straight as possible.
3. Stay in the twisted position for a few breaths and then return back to the center. Then repeat the above move in the other direction. Finally coming back to the center and slowly bringing the feet together again.




4. When you are ready to come out of the pose, repeat steps 7 and 8 mentioned above.

Variation 2

1. In this variation, you try to bring the legs into the lotus position (padmasana). Start lowering one foot and bring it on top of the opposite thigh. Then lower the other foot and cross it over the other thigh in the full lotus position.




2. You can stay in this position for as long as you are comfortable. To come out, raise one leg at a time and get back to the vertical position.
3. When you are ready to come out of the pose, repeat steps 7 and 8 mentioned above.

Contraindications

1. Shirshasana should not be practiced by people who suffer from high blood pressure, migraine, heart disease, catarrh, chronic constipation, kidney problems, weak eye blood vessels or any other eye condition, spinal injury.
2. Women who are pregnantor or are in their menstuation cycle should not practice shirshasana.
3. If you have a medical condition that you are not sure of, consult your physician or the yoga teacher before practicing shirshasana.

Benefits

Shirshana provides the following benefits:

1. Direct enriched oxygenated blood to the brain cells, rejuvenating them and making them more efficient.
2. Prevent migraine and headache as it helps strengthen the blood vessels that cause headaches due to compression.
3. Strengthen the glandular system and activate the pituitary glands.
4. Work on the thyroid glands thus improving the metabolic function
5. Increased blood circulation can help alleviate two common ailments, hemorrhoids and varicose veins, which are cuased by insufficient blood circulation in the legs and the anus area
6. Recommended for the prevention of asthma, allergies, diabetes and menopausal imbalances.

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In this article, we will be discussing one of the inverted poses, called Sarvangasana - सर्वाङ्गासन - (commonly translated as the Shoulder Stand or the Supported Shoulder Stand pose). In some yoga texts, this pose is called the "queen of the asanas" (the headstand or the shirShasana is generally referred to as the king of the asanas). The word "sarvangasana" can be broken into two words "sarvanga" and "asana". The word "sarvanga" is a compound word consisting of "sarva" meaning "all" and "anga" meaning "limbs". The word sarvanga implies that this pose when practiced regularly can bring benefits to your entire body. This beneficial effect is mainly achieved by harmonizing the endocrine system, in particular the thyroid and parathyroid glands.

Video Sequence

Step-by-Step

1. Lie down with your back on a Yoga Mat, feet together. Place the arms alongside the body, palms facing down.
2. Pressing with the palms, holding the breath, slowly raise the legs up to a 90 deg angle. Pause for a few seconds.
3. At this point, pressing with the palms, lift your back and lower your legs overhead behind you until they are parallel to the floor.
4. Try to keep the spine vertical and place your palms on the back, close to the shoulder blades, without widening the elbows. 
5. Use your hands to push the back forward with the result that it gets narrower and straighter and there is an increased pressure on your shoulders. At the same time, this requires more power of the muscles of the lower back. Rest your weight on the back side of the shoulders.
6. Slowly raise the legs up to a full vertical position. In the final position of the pose, the heels, buttocks and the shoulders should be in a single vertical plane. The chest may make a soft contact with the chin.
7. While maintaining the pose, keep the neck and shoulder muscles relaxed.
8. After some time, try placing your arms a little lower in the direction of the shoulder blades on your back. See to it that the elbows do not stand too far apart. Breathe in and out quietly and try to find your balance.
9. Experienced practitioners can try to hold the pose for about three minutes or even longer. However, if you feel any tension building up anywhere in the body, you may lower one leg at a time or lower both the legs slightly to release tension. You may come out of the pose completely if you begin to feel uncomfortable in the pose.
10. To come out of the pose, lower both the legs down overhead until they are parallel to the floor. Place the palms on the floor and keeping a gentle pressure with the palms, begin to lower the back, one vertebra at a time, to the floor. When the tailbone touches the floor, start lowering the legs down slowly. Try to keep the legs straight and avoid lifting the head off the floor.
11. Finally, rest in Shavasana for some time.

Modifications

For beginners who are not able to lift the torso up slowly, the following modifications are recommended:

1. Align yourself alongside the wall in a seated position, legs stretched out.




2. Slowly lower the back to the floor, keeping the body perpendicular to the wall, the buttocks almost touching the wall. Allow the head to rest on the floor.
3. Bending the knees, push the feet firmly against the wall and lift the pelvic slowly up to a vertical position. Keep the neck and shoulders relaxed
4. For a few weeks, while practicing this pose, you may want to keep the feet against the wall. When the neck and shoulder muscles gain strength, you may attempt to lift one leg at a time off the wall.
5. When you feel comfortable, you may lift both the legs away from the wall and assume the full shoulder stand position.
6. Some people are comfortable in the final position; however, they have difficulty getting into the position. In such cases, you may slowly rock the back up and down and get a "running jump" into the shoulder stand. Make sure not to strain the neck and shoulders in the process.

Variations

More experienced practitioners can try some of the following variations:

• While in the supported pose with the palms against the back, try to release the hands down to the floor and continue to hold the legs vertical without the hand support. You may clasp the hands together behind you on the floor. This is called the “Niralamba Sarvangasana” or “Unsupported Shoulder Stand”.
• You may attempt lowering one leg overhead (behind you) while keeping the other leg vertical. Hold this position for a few seconds, and then repeat on the other side.
• Finally, you may lower both the legs overhead in the full “halasana” or “plough pose”. In this pose, try to keep the legs straight and bring the feet as close to the floor as comfortable.
• You may attempt to get into the “padmasana” or the “lotus pose” while still in the sarvangasana. Hold this position for a duration that feels comfortable.

Benefits

A detailed description of the benefits of Sarvangasana, taken from the book, "A systematic course in the ancient tantric techniques of yoga and kriya", by Bihar School of Yoga is available here.

• tones the legs, buttocks, back, and core muscles
• stretches the shoulders and improves flexibility of upper spine 
• calms the brain / nervous system and helps relieve stress 
• improves digestion 
• massages and stimulates the thyroid, parathyroid and prostate glands thus improving metabolism
• massages abdominal organs and improves digestion
• helps relieve the symptoms of menopause
• flushes mucous from the lungs
• Helpful in relieving asthma, hemorrhoids, hernia, and diabetes

Contraindications/Cautions

• neck or back problems
• heavy period of menstruation
• high blood pressure; if the blood pressure is controlled with medication, you may attempt the pose gradually, making sure that it does not cause an elevation in the blood pressure
• eye or inner ear infection
• pregnancy; if you have been a regular practitioner of this pose prior to getting pregnant, you may attempt the pose under the expert guidance of a qualified yoga teacher only. In general, however, pregnant women are strongly discouraged from practicing this pose.
• diarrhea
• Supported Sarvagasana is considered an intermediate to advanced posture. If you are new to Yoga, we recommend you start with the beginner variations suggested above and then gradually work your way towards the full variation.

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