Benefits of Ardha Halasana and How to Do it By Dr. Ankit Sankhe

Introduction

We are so busy in our day-to-day life and do not take care of our health. We can take a small step to improve our overall health by regularly doing yoga under proper guidance. Yoga is an ancient method that promotes mental and physical well-being. It focuses on breathing techniques (pranayama), physical postures (asanas), and medication (Dyana). Studies have observed the potential benefits of yoga in wellness, mental health, stress management, sleep, balance, and healthy eating. There are various styles of yoga that are beneficial to humans in different ways. ​¹​ One such yoga technique is Ardha Halasana, also known as a plough in half. It enhances blood circulation in the pelvic region and strengthens the thighs, waist, and spine muscles. ​²​ Let us learn about Ardha halasana in detail.  

What is Ardha Halasana?

Ardha Halasana is the half-plough pose because ‘Ardha’ means half, ‘Hale’ means plough, and ‘asana’ means posture. It is considered an intermediate-level posture.​³​ Ardha halasana may stimulate the Manipura chakra. This Manipura chakra, also called the solar plexus chakra, is situated above the navel and is associated with qualities like knowledge, self-confidence, self-assurance, and wisdom. ​⁴​. 

How to Do It?

You can perform Ardha Halasana in the following manner: 

• First, you need to sit with your legs straight.  
• Next, use your hands to help you lean back and lie down on your back.  
• Lie down in Shavasana and keep your legs, heels, and toes together. 
• While breathing normally, keep your hands along the body with palms facing the ground. 
• Next, inhale and raise one of your legs at a 30-degree angle, then slowly to 60 degrees, and finally reach the 90-degree angle. Try and hold your breath up to this point. 
• Next, hold this position and exhale slowly.  
• Finally, while exhaling, bring your leg back down to 60 degrees, then 30 degrees, and finally, place your leg on the ground.  
• Repeat the exercise with your other leg and both legs together as well.  
• Also, do not hold your breath forcefully. You can breathe slowly and steadily to do the asana.  
• If you are new to yoga, do this for one minute and then slowly increase the time to 5 minutes. In the first week, you should do it up to 3 times and then increase it to 4 to 5 times in the second week. ​²​ 

Do You Know?

Some interesting facts about Ardha Halasana are: 

• Ardha halasana is an intermediate-level pose. 
• Ardha halasana is derived from halasana, which is the full plough pose. ​³​ 

Benefits of Ardha Halasana:

Some of the Ardha halasana benefits are as follows: 

1. Benefits of Ardha Halasana in Maintaining Blood Pressure

Elderly people are more susceptible to higher blood pressure levels. In a study by Dubey in 2018, it was observed that yoga asanas like Ardha Halasana might improve physiological variables like resting heart rate, diastolic blood pressure, and systolic blood pressure. ​⁵​ This, however, requires further studies to determine if Ardha Halasana can help with blood pressure issues. You should consult a doctor for treatment and not perform asanas without proper guidance.  

2. Benefits of Ardha Halasana in Disabled Children

Children with intellectual disabilities develop issues with motor development and coordination. A study by Vishvanath in 2018 observed the effect of asanas like Ardha Halasana on the psycho-motor abilities of intellectually disabled children. The study showed that yoga practices could improve these children’s motor function.​⁶​ However, you should consult your doctor for proper treatment.  

3. Benefits of Ardha Halasana in the Management of HIV/AIDS

In a review paper by Pujari NM in 2017, it was observed that Ardha halasana and other yoga poses might help manage HIV/AIDS. Ardha halasana may potentially aid in detoxification, relieving symptoms of HIV and side effects of medicines. Further, these poses and asanas may be beneficial in relieving anxiety, depression, and fatigue.​⁷​ However, additional studies are required to see if Ardha halasana may help manage HIV/AIDS. Also, you should contact a doctor for proper treatment of HIV/AIDS.  

4. Benefits of Ardha Halasana in Joint Movements

Yoga therapy may enhance flexibility, muscular strength, energy, range of motion, and mobility of relaxation. In a study by Das in 2019, it was observed that asanas like Ardha halasana might improve the range of movement at the wrist, hip, knee, and ankle joints.​⁸​ However, you should contact a doctor for treatment regarding joint problems, as further studies are required to see the effects of Ardha halasana in treating joint problems.  

5. Benefits of Ardha Halasana in Improving Immunity

In recent times due to COVID-19, maintaining good immunity has become extremely necessary. Many yoga asanas and meditations have shown the potential to enhance respiratory health and immunity, which are important in fighting COVID-19. A study by Shah in 2022 observed that Ardha halasana, along with other asanas, might help strengthen cell-mediated immunity. Further, it may be used as an adjunct therapy in preventing and treating COVID-19.​⁹​ However. There needs to be additional studies conducted on this. You should consult a doctor for treatment against COVID-19.  

Other Benefits of Ardha Halasana:

•  It may be helpful in cases of constipation and dyspepsia.¹⁰ 
• It may improve blood circulation in the pelvic region. ²​ 
• It may aid in strengthening the lower abdomen.¹⁰  
• It may help stretch the spine, waist, and thigh muscles.¹⁰  
• It may fight against piles and diabetes.  
• It may help in reducing abdominal girth.¹⁰ 

Yoga practice may help develop the mind and body; however, it is still not an alternative to modern medicine. Therefore, you must not rely on yoga alone to treat any condition. Instead, please consult a qualified doctor who can assess your condition and advise accordingly. Moreover, it is necessary to practice and learn yoga under the supervision of a trained yoga teacher to avoid any injuries.  

Based on my experience, I have observed that Ardhahalasana might offer several benefits for the body. One of its advantages is that it may improve blood circulation in the abdomen, which may help enhance digestion. Additionally, this pose may also strengthen the core muscles, providing stability and support to the digestive system.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Risk of Ardha Halasana

The risk related to Ardha halasana yoga are:  

• People with slipped disc problems should avoid doing the Ardha halasana.  
• People with complaints regarding their hips and knees should be careful while performing the Ardha halasana.¹⁰ 

With the guidance of a qualified and experienced yoga teacher/yoga expert, we can consider and explore the risk factors and continue to perform Ardha halasana with precautions.  

I would suggest approaching the practice of Ardhahalasana with caution if you have a stomach injury or ulcerative colitis. In such cases, it’s advisable to seek supervision from a qualified instructor or healthcare professional before attempting this pose. They may guide how to modify the pose or suggest alternative exercises that are more suitable for your condition.

Dr. Rajeev Singh, BAMS

Conclusion

The Ardha halasana is also referred to as the half-plough pose. In English, ‘Ardha’ means half, ‘Hala’ means plough, and ‘asana’ means posture. Ardha halasana may potentially stimulate the Manipura (solar plexus) chakra. They may be beneficial in treating overweight issues, joint problems, and blood pressure problems. This asana may help improve blood circulation in the pelvic area and enhance the spine’s flexibility. People with a slipped disc or pregnant mothers should avoid doing the Ardha halasana. You should do this pose under the guidance of a professional yoga teacher.  

Disclaimer: The information included on this site is for educational purposes only and is not intended to be a substitute for medical treatment by a healthcare professional. Because of unique individual needs, the reader should consult their physician to determine the appropriateness of the information for the reader’s situation. 

Frequently Asked Questions (FAQs)

References:

1. Yoga: What You Need To Know | NCCIH [Internet]. [cited 2022 Dec 19]. Available from: https://www.nccih.nih.gov/health/yoga-what-you-need-to-know  
2. Ardha-halasana – Om Yog Sansthan (Trust) [Internet]. [cited 2022 Dec 19]. Available from: https://omyogsansthan.org/ashtanga-yoga/asan/ardha-halasana/  
3. Halasana {Half Plough Pose}-Steps And Benefits – Sarvyoga | Yoga [Internet]. [cited 2022 Dec 19]. Available from: https://sarvyoga.com/ardha-halasana-half-plough-pose-steps-benefits/  
4. Manipura Chakra [Internet]. [cited 2022 Dec 19]. Available from: https://www.yogaindailylife.org/system/en/chakras/manipura-chakra  
5. Kumar Dubey S, Sharma K. International Journal of Yogic, Human Movement and Sports Sciences 2018; 3(2): 552-554 Impact of twelve-week yogic exercise on blood pressure of senior citizens. Yoga [Internet]. 2018 [cited 2022 Dec 19];3(2):552–4. Available from: http://www.ayush.gov.in/sites/default/files/Common%20  
6. Pise V, Pradhan B, Gharote M. Effect of yoga practices on psycho-motor abilities among intellectually disabled children. J Exerc Rehabil [Internet]. 2018 Aug 1 [cited 2022 Dec 19];14(4):581. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6165980/ 
7. Shah K, Adhikari C, Saha S, Saxena D. Yoga, immunity and COVID-19: A scoping review. J Family Med Prim Care [Internet]. 2022 [cited 2022 Dec 19];11(5):1683. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9254763/ 
8. Ministry YA. International Day of Yoga June 21st [Internet]. Yoga. [cited 2022Dec21]. Available from: https://yoga.ayush.gov.in/Publications/gallery/PUBLICATION/Poise%20Magazine%20Part%203.pdf  

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