How to do Ardha Halasana (The Half Plough Pose): Steps & Health Benefits

Health benefits of Ardha Halasana include Strengthening The Back and Abdominal Muscles, Improves Digestive Health, Improves Blood Circulation, Strengthen Spine, Hips and Legs

Updated: June 16, 2022


Ardha Halasana is one of the easiest and most important asana in yoga with lots of health benefits. It is also known as The Half Plough Pose. The name Ardha Halasana actually comes from Sanskrit words, where Ardha means Half, Hala means Plough and Asana mean Pose, so combine of all the words, it's pronounced as The Half Plough Pose. Beside this, the posture of Ardha Halasana is also resembles like a Half Plough, so in English this asana is known as The Half Plough Pose.  

Ardha Halasana has lots of health benefits; among that some of the health benefits of Ardha Halasana include Strengthening The Back and Abdominal Muscles, Improves Digestive Health, Improves Blood Circulation, Strengthen Spine, Hips and Legs, Enhance Sexual Health, Helps to Reduce Belly Fat, Improves Kidneys and Liver Function and Reduces Lower Back Pain.

Before we go to do this asana, we should know for whom this Ardha Halasana is not recommended. Those who are suffering from severe back injury, hip injury, and shoulder injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache they should avoid this asana. 

How to do Ardha Halasana (The Half Plough Pose):

  • To start this asana get onto the yoga mat and lie down in on the yoga mat on your back like sabasana.
  • Keep both the together and placed both your hands alongside your body. 
  • Now slowly breathe in and try to raise both leg perpendicular to the ground and while raising your legs, both of the knee should straight. 
  • Hold on the position.
  • Breathe in and breathe out normally in this position. Hold the position as long as comfortable.
  • For beginners, try to be in this position for 3 to 4 breathe.
  • To release from this position, slowly get back to the starting position, keep your leg straight and take a deep breath and relax. Keep both the hands alongside your body. 
  • Now you can again do this asana again. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your legs, spine, thigh, and abdominal, but as you practice more you can do this asana more easily.

Health Benefits of Ardha Halasana (The Half Plough Pose):


Ardha Halasana Strengthen The Back and Abdominal Muscles:

The regular practice of Ardha Halasana will help to keep our back and abdominal muscles strong and healthy, because while doing Ardha Halasana, it puts lots of pressure on our back and abdominal muscles that helpful to reduce the hunch and squeeze the abdominal muscles. Different studies have been proven that regular practicing of Ardha Halasana helps to improve the flexibility and elasticity of the spine and abdominal muscles, beside this it also helps to reduce the stiffness of the spine, thus reduce the back pain.

Ardha Halasana Improves Digestive Health:

Regular practice of Ardha Halasana can improve our digestive health and it also helps to prevent various types of digestion related issues, such as constipation because while doing Ardha Halasana, it's create lot of pressure on stomach and inner intestine, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and it also promote the production of digestive juice and enzyme that helps in digesting of complex protein and carbohydrate.

Ardha Halasana Improves Blood Circulation:

Different studies have been proven that regular practice of Ardha Halasana can help to improve the blood flow, because when we are doing this exercise we are laying down on the floor and it put less pressure on our cardiovascular system, so blood flow will more and easier. Beside this, regular practice of Ardha Halasana improves the cardiovascular health and it also helps in preventing various types of cardiovascular diseases, such as heart attack, heart stroke, high cholesterol, etc.

Ardha Halasana Strengthen Spine, Hips and Legs:

Different studies have been proven that the regular practice of Ardha Halasana, can stretch your Spine, Hips and Leg muscles, that improves the elasticity of this muscle and also helps to increase the blood flow in this area, which mean muscles will get more amount of oxygen and nutrition that helps them to strengthen and grow, so the regular practice of this Ardha Halasana helps to prevent injury in Spine, Hips and Legs during exercise and other works.

Ardha Halasana Enhance Sexual Health:

Studies have been proven that, practicing of Ardha Halasana on a regular basis can enhance sexual performance because while doing Ardha Halasana, it squeezes the sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ that will help to increase the function of sexual performance.

Ardha Halasana Helps to Reduce Belly Fat:

Different studies have been proven that regular practice of Ardha Halasana is very helpful for our abdominal muscles and it also helps to reduce the fat from the belly region because while doing this asana it create lots of pressure on our abdominal muscles that helps to reduce the extra fat from the belly.

Ardha Halasana Improves Kidneys and Liver Function:

Regular practice of Ardha Halasana is very beneficial for in improving the function of livers and kidney, because while doing this asana, it creates lots of pressure in the kidneys and livers that help to produce of stress hormones, which stimulate our kidneys and liver for better functioning.

Ardha Halasana Reduces Lower Back Pain:

Different studies have been proven that, regular practice of Ardha Halasana can very helpful for those who are suffering from any perennial back pain, because while practicing this asana it create lots of pressure on the spine and it’s also stretch the spine, that helps to improve the flexibility of our spine that helps to prevent back pain.

Health Benefits of Ardha Halasana


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