Ardha Halasana: Improve Flexibility and Core Strength

Ardha Halasana at a Glance

How to Do the Ardha Halasana?

Follow the Step-by-Step Instructions

Ardha Halasana is similar to the upward raised leg, but you should follow the instructions for safety and get the proper benefits.

• Lie on your back (supine pose) on a yoga mat or soft surface. Keep your back and shoulders relaxed and grounded
• Your arms should be on the side of your body, and see your palms facing down and pressing against the mat
• Keep your legs straight, your toes pointing upward
• When you have set yourself, take a few deep breaths and release your anxiety
• Now, inhale deeply, engaging your core muscles and pulling your navel towards your spine. Slowly raise your left leg upwards, leaving the mat and keeping it straight
• You can lift your leg slowly by bringing it to the 30-degree angle, then taking it to 60 degrees, and finally getting to the 90-degree straight up
• Now, inhale deeply and lift your right leg (30-60-90 Degrees) slowly and gently by engaging your core, contracting your pelvis, pressing your palms against the ground, and keeping your legs straight with the other leg and the toes pointing up
• Now be in this final position for a few breaths, inhale, and while you exhale, contract your abdomen and feel the tightness in your core. Your legs should be straight, and your back and shoulders should be grounded to the mat
• When you are ready to release the yoga posture, inhale and bring your left leg slowly and gently down to the mat while bringing your right leg down to the mat, keeping your core engaged.
• Relax in the Savasana yoga pose to cool down your body
• Ardha Halasana can be done by lifting both legs simultaneously to experience better stretch. Once you are flexible with a single leg, you can do it with both legs at a time

What are the Benefits of the Ardha Halasana?

• Ardha Halasana significantly strengthens the abdominal muscles, improving core strength, balance, and stability
• While lifting, the leg engages the thighs and calf muscles and helps strengthen and tone muscles.
• Half-plough yoga poses can help you lose weight and reduce belly fat
• It improves your lower back’s flexibility and helps strengthen your hamstring muscles and thighs
• It helps to give a good massage and stimulates abdominal organs, which helps the digestive system to help with a better digestion process and relieves constipation and bloating
• This helps better blood circulation to the pelvic area and strengthens the pelvic muscles and reproductive system
• Ardha Halasana may aid in improving blood circulation in the pelvic region and joint movement, improving immunity, and managing blood pressure and HIV/AIDS
• Half plough pose, yoga asana relieves constipation
• By practicing half plough pose, women can prevent prolapse of the uterus. It Improves your entire body, maintains self-awareness and keeps you from stress and anxiety
• Half plough pose helps to stretch your lower back muscles, shoulders, and legs

Health Conditions that Might Benefit from Ardha Halasana

• Half plough pose could be helpful in dyspepsia and constipation
• It can be a preventive measure for piles and diabetes
• Ardha Halasana helps to maintain the blood pressure level
• Ardha Halasana can help improve motor function (motor development and coordination) for children with intellectual disabilities and intellectually disabled
• Ardha Halasana and other yoga poses might help manage HIV/AIDS
• Ardha Halasana yoga therapy may improve flexibility, muscular strength, energy, range of motion, and mobility of relaxation in joint problems

Safety and Precautions

• If you suffer from slipped disc problems, avoid doing the Ardha Halasana  
• People with hip and knee pain should be careful while performing the Ardha Halasana or consult their health care professional
• You should avoid if you have any abdominal injury, hernia, or lumbosacral (lower back) pain
• While doing this asana, leave the pose and consult your yoga teacher if you feel uncomfortable
• This may seem a very easy pose, but beginners for safety should initially start under the guidance of a yoga teacher
• People with very high or low blood pressure should consult their doctor before doing Ardha Halasana
• Pregnant ladies should avoid doing it or do it after they consult their health care professional and only under a prenatal yoga trainer
• Avoid practicing this posture during your menstrual cycle

Common Mistakes

• Don’t try to lift your head while in Ardha Halasana, half plough pose or even when you bring down your legs. This can hurt your neck
• As far as bending the knees, only if you have flexibility issues initially can you bend your knees slightly. Otherwise, your legs should be straight and stretched
• While lifting your legs, don’t try to lift your hips
• While lifting the legs or bringing the legs down to the mat, you should avoid giving a jerky movement to your legs
• Avoid holding your breath and you can avoid the tension in the body and let the energy flow freely
• Don’t strain your legs to get 90 degrees while lifting. Initially, be slow and listen to your body

Tips to Practice Ardha Halasana

• Do Ardha Halasana on the yoga mat or any soft surface
• You should do Ardha Halasana on an empty stomach or 3 to 4 hours after the meal
• Don’t stress your neck and shoulders while in the pose
• Your lower back and shoulders should be grounded
• Beginners can keep their palms under their hips for better support while lifting the legs
• Always start Ardha Halasana with a warm-up or preparatory pose to loosen your muscles
• Engage your core muscles to stabilize the spine and get to the proper posture
• Let it be slow and gentle when you raise your legs and bring them down
• Be mindful while practicing Ardha Halasana and hold the pose within your physical limits
• Focus on the alignment for safe posture

Physical Alignment Principles for Ardha Halasana

• Before starting, lie down in a supine pose with your legs extended and arms straight side of your body
• Your palms should be facing the ground and pressed against the mat
• Keep your neck and head straight in line with the spine and gaze up
• Engage your core muscles while lifting your legs
• Legs should be 90 degrees angle from the mat
• Toes should be pointing at the ceiling
• Hips and lower back should be fixed to the mat
• Beginners can support themselves by keeping their palms facing down, under their hips
• Your shoulders should be grounded
• Keep breathing continuously and check the alignment with the body awareness
• While coming out of the pose, slowly bring down your legs, be gentle on your legs and remember not to lift your head
• Hold the Ardha Halasana according to your comfort

Ardha Halasana and Breath

• Breath is always an important part of yoga practice while doing any yoga poses. You can improve your practice by keeping your breath awareness. Before starting the pose, make yourself ready by taking gentle and deep breaths to calm your mind
• Inhale (as a guide) and lift your legs by keeping them straight. Breathe out and hold the pose. Now, while holding the pose, keep breathing throughout the pose. Let your breath be deep, avoid holding your breath and focus on belly breathing, watching your abdomen rise and fall with each breath
• Exhale while you want to come out of the pose and be mindful while bringing your legs back to the mat. After coming out of the half plough pose, let your body relax in the savasana pose, let your breath be natural and relaxed, and cool your body with your calming breath. Let the breath be your tool to maintain and control the pose by keeping you aware physically and mentally

Ardha Halasana Variations

• If you have less flexibility, you can try to support your hips by keeping your hands under your hips
• You can lift one leg at a time for your comfort
• You can lift the leg and cross one leg over the other at the ankles
• Another variation is Ardha Halasana (half plough pose) with leg rotation
• Do Ardha Halasana by bending your knees
• The advanced variation is Halasana, the Plough pose

Take Away

Half plough pose (looks like half the shape of an Indian plough) gives you many physical and mental benefits. “Incorporate Ardha Halasana into your yoga sequences for core and leg strength.” This pose reduces stress and anxiety, which helps to relax and improve concentration. Half plough pose can be modified for both beginners and advanced-level practitioners. Being consistent and practicing mindfully will give you a lot of benefits. It stimulates the solar plexus chakra. Ardha Halasana strengthens your core, makes your body more flexible, and strengthens and heals it. Practice it under the guidance of the yoga teacher and with proper alignment.

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