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Steps
1. Lie flat on your back with legs and
feet together, arms at the sides, closed
and placed beside the thighs.
2.Keeping your legs straight, inhale
slowly, and raise your legs to 30, 60
and 90, pausing at each stage. While exhaling
push your legs further over and above
the head and then beyond, so that they
touch the floor (without bending the knees).
3. Stretch your legs as far as possible
so that your chin presses tightly against
the chest. Then raise your hands and try
to hold the toes. Retain the pose from
10 seconds to three minutes. Breathe normally.
4. While exhaling, return to the standing
position. Slowly go through the process
in the reverse order.
Benefits &
Precautions:
Hernia, high blood pressure, ulcer, heart,
backache and cervical spondylysis patients
should avoid this asana. This asana improves
digestion and strengthens the spine. It
helps in asthma, diabetes, menstrual disorder
and constipation. The hala-asana should
not be performed by woman who are menstruating,
as is the case with all inverted postures
(where the legs are raise over the head).
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