This is one among the basic postures in yoga. However, individuals suffering from nasal congestion, hernia or breathing difficulties are advised not to practice this posture.


  1. Lie on the back placing legs close together and palms on either sides.
  2. Inhale and raise the legs in upward direction.
  3. Gently lift hips off the floor, support the back with hands by keeping elbows as close as possible.
  4. Exhale and draw the legs down behind the head without bending the knees, so that the toes touch the floor.
  5. Now join hands together and take gentle and easy breaths.
  6. Stay in this position for a minute. Now, gently bring the spine back to the normal position and relax.
  7. A beginner may find it difficult to do this exercise without bending the knee. But through regular practice, as the spine gets more flexible, this can be done with ease.


This is an effective posture that brings in flexibility of the spine and hence is beneficial for those suffering from neck pain or back ache because it actually helps in preventing such conditions. Halasana is also beneficial in proper functioning of the thyroid gland, and liver and spleen. Apart from this, it treats variety of conditions like Sciatica, sexual debility, headache, bronchitis, sinus, Rheumatoid Arthritis, obesity, constipation and muscular rheumatism.