Halaasana

Hala Asana - The Plough Pose

The hala-asana is an excellent morning posture although some might find it more difficult then. During sleep the spine can become somewhat compressed resulting in the experience of tightness or stiffness in the back. A few repetitions of the hala-asana will quickly restore flexibility to the spine as well as promote alertness.



Hold the hala-asana for as long as you are comfortable. 20-30 seconds is fine for early attempts, increase the time gradually as you become more comfortable.

How to do Halaasana?

1. Lie flat on the back in the shava-asana.

2. Inhale & Place the palms face-down on the floor. Keeping the hips on the floor, bend the knees and bring them up toward the stomach while exhaling.

3. Inhale, then while exhaling, raise the legs straight up perpendicular to the floor. You may support your hips with your hands or leave the arms flat on the floor, whichever is most comfortable.

4. Exhale and continue to raise the legs over the head, bending at the waist, lifting the back and buttocks until the toes touch the floor directly in back of the head. 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.

5. Keep the knees straight. Breath slowly through the nostrils and hold the posture for several minutes. If you cannot touch the floor with your toes hold them as close to the floor as possible and continue to exert effort to lower them.

6. Reverse the steps to return to the shava-asana.


Benefits of Halaasana:
1. Like sarvanga-asana all the muscles and ligaments in the calves and thighs are stretched resulting in greater leg flexibility.

2. People suffering from leg cramps will find great relief by doing hala-asana.

3. Since the abdominal area is contracted, blood compressed out of this area releases toxins and 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. Similar effects take place as the neck and chest area is compressed effecting the throat, thyroid, parathyroid and lungs.

4. Upper and lower back pain or discomfort is relieved due to the forward stretching of the spine.

Chakra Asana

Chakra Asana - The Wheel Pose

In sanskrit, Chakra means Wheel.. Thus the posture signifies the shape of the Wheel and is also known as the Wheel Posture. This asana has the highest difficulty level, hence beginners should wait for the complete body flexibility & comfort so as to attain a complete Wheel Posture. Though, slowly & steadily the posture can be attained to perfection.

The chakra-asana is more challenging than any other yoga postures. Don't be discouraged if you are unable to accomplish it right away. Even attempting this posture without successful completion holds great benefits.

How to do Chakrasana?


1. Lie flat on your back.
2. While exhaling, bend your kneed & bring the feet as close to your buttocks, with soles of your feet firmly flat on the floor.
3. Bend your arms at the elbows & place your palms flat on the floor, directly under each shoulder with fingers, pointing towards the back.
4. While inhaling slowly, begin to raise your head, back & buttocks, off the floor while arching your spine; Continue pressing downwards on the hands and feet while raising your hips & stomach as high as possible.
5. Hold on for the duration of your held-inhaled breath. (preferably - 10-15 counts initially.) Then, slowly exhale & return back to the floor, slide the legs out straight returning to your posture @ step-1.


Benefits of Chakrasana

1. Restores the strength & suppleness to your spine.
2. Strengthens arms, shoulders & upper back.
3. Stimulates the cardiovascular system.
4. Helps regulate blood supply to all parts of the body, most importantly your head.
5. Gives an overall tonic effect to your entire body & refreshes you completely.

Dhanuraasana

Dhanuraasana - The Bow Pose

The Sanskrit word dhanur means bow-shaped, curved or bent. The bow referred is a bow as in "bow and arrow." This asana is so named because the body mimics the shape of a bow with its string stretched back ready to shoot an arrow.

How to Do Dhanuraasana?
a. Lie on the stomach with the head turned to one side and the arms alongside the body with palms facing upward.
b. Turn the head and place the chin on the floor. Exhale, bend the knees, reach back with the arms and grasp the right ankle with the right hand and the left ankle with the left hand.
c. While inhaling, slowly raise the legs by pulling the ankles up and raising the knees off the floor while simultaneously lifting the chest off the floor. Hold the inhale breath. The weight of the body should be resting on the abdomen.
d. Tilt the head as far back as possible. Hold the posture as long as you can comfortably hold the inhale breath.
e. Slowly exhale bringing the knees to the floor, release the ankles, slowly bring the legs and arms straight down on the floor and turn the head to one side, assuming the prone posture you began with.


Benefits of Dhanuraasana
a. It restores flexibility to the spine.
b. Regular practice helps to relieve lower back pain

c. Helps to release tension and strain in the upper back and neck area.
d. The alternating stretching and releasing of the abdominal muscles increases blood flow to this area and aids all types of digestive disorders and discomforts.
e. Strain or fatigue in the legs is released after a few repetitions.
f. Extended practice will help develop upper-body strength.