Halasana This folded-over inversion is wonderfully rejuvenating to the entire nervous system. The abdominal organs are contracted and toned. The neck and shoulders are released from any habitual tension and the spine is stretched to its maximum. It is a natural pose to come to from Shoulderstand (page 286).
1 Lie face up on a cushioned surface, such as a soft carpet or folded blanket. Beginners may prefer to use two or three tri-folded blankets. With blankets under your back, shoulders, and elbows forming an upper level, have your head on a lower level. Lying flat, relax the shoulders away from the ears. Draw the chin in toward the chest, lengthening the back of the neck.
2 Bend your knees in toward the chest. Press the palms of the hands firmly into the floor as you extend the feet over the head, straightening the legs. If your toes don’t reach the floor, then keep your palms on your lower back. Take care not to overdo it here, because this position is a very strong forward bend that also places a lot of weight on your shoulders and neck. Keep your head in line with the rest of the vertebral column.
3 Rest the toes on the floor behind the head, toes tucked under. To deepen the pose, raise the sitting bones upward as you press through the back of the legs, lengthening the hamstrings. Lift the upper chest toward the chin, bringing the spine more to a vertical position. Bring the palms of the hands together and interlock the fingers, rolling farther onto the top of the shoulders. Press the little finger side of the hands against the floor. If possible, untuck the toes so the tops of the feet are on the floor.
4 To come down, lower your buttocks to the floor, then use your abdominal muscles to help you slowly lower the legs, keeping the back of your head on the floor. Practice some counter poses afterward to release the neck.
GAZE Tip of nose.
BUILD-UP POSES Double Leg Forward Stretch, Hare Pose, Half Shoulderstand, Easy Inversion.
COUNTER POSES Revolved Abdomen Pose, Head Beyond the Knee Pose, Fish Pose, Neck Releases.
LIGHTEN a) Rest the legs (from the root of the thighs) on the seat of a chair. b) Bend the knees. c) Drape the bent arms along the floor over your head.
EFFECT Calming, restorative.