Yoga for Health - Halasana

Dharana forms an important component of treating obesity with Yoga. It involves nothing but a complete awareness of the part of the body that is stretched during the practice. While you are in the final posture of the asana , you are expected to concentrate fully on the part that is being stretched. This phase of focusing the mind on the zone is what is called a Dharana.

Yoga is a way of life. It is not just about doing some asanas or vigorous exercises . It requires commitment and internal awareness to change your lifestyle. A balanced state of mind is to be practiced under all situations. Thus a balance between the rate of energy production and expenditure is restored naturally by resulting in the growth of the personality at both physical and mental levels.


Sthiti : Supine Posture


  • Inhale , raise the legs together slowly (without bending the knees) till it forms about 45 degree to the ground.
  • Continue to Inhale and raise the legs further to 90 degree position and simultaneously bring the arms down placing them next to the buttocks.
  • Exhale , raise the buttocks and the trunk without lifting the head. Support the back by the palms . Rest the elbows on the ground firmly to give better support to the back.
  • Maintaining the legs parallel to the ground , straighten the trunk by pushing it up with the hands till the chin is well set in the suprasternal hollow. Inhale in this position.
  • Exhale, bring down the toes further to touch the ground , release both hands and rest the arms straight on the ground, parallel to each other, with palms facing the ground.
  • Maintain this position for one minute with normal breathing.
  • Inhale , come back slowly step by step to rest the trunk on the floor.
  • Now exhale and bring down the legs to the ground
  • Relax in Savasana

Make sure that you have achieved perfect balance before you release the hands supporting the trunk.


It stretches and stimulates the back muscles , spinal joints and lumbar nerves . It also enhances blood flow to the neck , activating the thyroid  and keeps the spine flexible.


People with spinal disorders , hypertension and cardiac problems are advised to avoid this asana.

"This is a collected article from Sri Swami Vivekananda Yoga research Foundation . Simple yoga books are available at the institute. Our sincere thanks to Dr R Nagarathna and Dr H R Nagendra for sharing the details."