Physical Education · Ch 3 — Yoga as Preventive Measure for Lifestyle Disease
Ardha-Halasana
Ardha-Halasana
Ardha-Halasana (Half-Plough Pose)
Ardha means half and Hala means plough, so this asana is called Ardha-Halasana because in its final position the body resembles half the shape of an Indian plough. It is a preparatory posture for the full Halasana and is included among the CBSE Class 12 yoga practices for hypertension.
Drawn by us to help you understand the concept clearly, and verified to make sure it's accurate. For exams, practice from your NCERT textbook's own diagram.
Ardha-Halasana (the Half-Plough Pose): the figure shows a person lying supine with the legs held straight and together, raised progressively from the floor toward a near-vertical angle while the arms and palms stay flat on the ground for support. Note how the lower back stays flat against the floor at the lower angles, only lifting slightly as the legs approach 90 degrees; this is the pr …
Technique
- Take a supine position with the hands straight by the sides of the thighs and the palms resting on the ground.
- Slowly raise both legs together without bending them at the knees, pressing the hands down, until you stop at an angle of 30 degrees.
- After a few seconds, raise the legs further towards the head up to an angle of 60 degrees and hold the position.
- Now slowly bring the legs up to an angle of 90 degrees and maintain the position for about 15 to 30 seconds.
Breathing Awareness
- Inhale while in the lying position, and retain the breath inside while assuming the final asana.
- Breathe slowly and deeply in the final position, and retain the breath inside while returning to the starting position.
- Remember that this is the preparatory asana for Halasana.
Benefits
- Improves digestion and appetite.
- Improves blood circulation.
- Strengthens the thigh and calf muscles.
- Helps to reduce abdominal fat and lose weight.
- Stimulates the abdominal organs.
Contraindications
- People suffering from any cardiac problem, back pain or high blood pressure should avoid this practice. …