Breathing:

Inhale while in the lying position.

Retain the breath inside while assuming the final pose.

Breathe slowly and deeply in the final pose.

Retain the breath inside while returning to the starting position.

Duration:

Beginners should hold the pose for 1 5 seconds, gradually adding a few seconds per week until it can be held for one minute.

Adepts may hold the final pose up to 1 0 minutes or longer.

Benefits:

• The movement of the diaphragm which takes place during the practice of halasana massages all the internal organs

• Activates the digestion, relieving constipation and dyspepsia

• Revitalises the spleen and the supra-renal glands

• Promotes the production of insulin by the pancreas and improves liver and kidney function

• It strengthens the abdominal muscles

• Relieves spasms in the back muscles

• Tones the spinal nerves and increases blood circulation to the whole area.

• It regulates the activities of the thyroid gland, which balances the body's metabolic rate.

• It also improves the immune system.

Contra-indications:

This asana should not be practised by those who suffer from

• Hernia,

• Slipped disc,

• Sciatica,

• High blood pressure

• Any serious back probleM

• Arthritis of the neck.