In Sanskrit, “Ardha” means half and "Hala" means Plough. In the final position of This posture, body resembles to the shape of half plough, so this posture is also called Half Plough Pose.
1. Lie flat on your back, with palms facing downwards.
2. Stretch out your legs straight on the floor, with heels together and toes pointing upward.
3. Inhale and raise both your legs together, without bending the knees, to an angle of 30 degrees.
4. Inhale and continue raising your legs to an angle of 60 degrees.
5. Now your upper body will be on the floor and the legs lifted at 90 degrees.
6. Hold the posture for 10 to 30 seconds. Breathe normally.
7. Now, slowly lower down your legs to the ground and rest your whole body.
1. Strengthens and tones the abdominal muscles, and helps to alleviate constipation.
2. It burns excess fat in the thighs, hips and abdomen.
3. Activates Blood circulation.
4. It strengthens the back muscles.
Contraindications: Those with severe back or shoulder ailments, heart problems, high blood pressure and people with weak muscles must not practice this asana.