The name is derived from the Sanskrit words 'hala' meaning plow and 'asana' meaning posture.

Instructions: Lie straight on your back, feet together with your arms placed beside your body and your palms facing downwards. Inhale and lift your feet and hips and waist (in that order) off the ground using your abdominal muscles. Your legs should be at a 90-degree angle from the floor. Use your hands to support your hips and legs. Bend your legs from the hips so that they are parallel to the floor and take them beyond your head without bending the legs and press the toes into the mat. Gaze at the navel and Keep the neck long and the shoulders broad. The weight of the lifted part of the body should be borne by the shoulders without putting any pressure on the neck. The hands can continue to support the raised hips or can be outstretched and clasped together as in figure. Remain in the posture for 40-60 seconds while focussing on your breathing pattern. Exhale and gently bring down your legs, waist and torso without jerking.


  •  It regulates metabolism and helps in weight loss.
  • It massages the digestive organs and improves digestion and elimination.
  • It removes toxins from the urinary and the digestive tract.
  • It regulates the working of the thyroid and the pituitary gland.
  • It is known to regulate sugar levels and hence is very good for diabetics.
  • It revitalizes the reproductive system and provides relief from infertility and symptoms of menopause.
  • It helps reduce stress and fatigue.


  • This asana should be avoided by persons suffering from neck or spinal injury, diarrhoea or high blood pressure.
  • Women should avoid asana during their menstruation and pregnancy.