Halāsana

Classical Description

The Haṭha Ratnāvalī describes:

“Lying on your back, raise the legs over the head until the feet touch the ground behind. The arms remain extended on the floor. This is Halāsana.”

The name derives from hala (plow), as the posture resembles the shape of the traditional Indian plow.

Technique

1. Lie on your back with arms alongside the body, palms facing down
2. Press the palms against the floor and raise the legs
3. Bring the legs over the head
4. Lower the feet toward the floor behind the head
5. The arms remain extended on the floor, or the hands support the back
6. Variation: interlace the fingers and extend the arms in the opposite direction to the legs
7. The chin naturally approaches the chest
8. Maintain soft, deep breathing

Benefits According to the Texts

The Gheraṇḍa Saṃhitā indicates that this āsana:

• Strengthens the back and spine
• Stimulates the abdominal organs
• Calms the nervous system

The Haṭha Ratnāvalī adds:

• Increases spinal flexibility
• Benefits thyroid function
• Prepares for more advanced inversions

Notes

Halāsana functions as a natural transition from Sarvāṅgāsana and shares many of its benefits. The plow is an important symbol in Indian culture: it represents the preparation of the land for sowing, just as this āsana prepares the body and mind for deeper practices. Special caution is required in the cervical area; there should never be excessive pressure on the neck. Beginners may keep hands on the back for support.