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| 1. |
Lie flat on your back with legs and feet together, arms at the sides, closed and placed beside the thighs. |
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| 2. |
Keeping your legs straight, inhale slowly, and raise your legs to 30, 60 and 90, pausing at each stage. While exhaling push your legs further over and above the head and then beyond, so that they touch the floor (without bending the knees). |
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| 3. |
Stretch your legs as far as possible so that your chin presses tightly against the chest. Then raise your hands and try to hold the toes. Retain the pose from 10 seconds to three minutes. Breathe normally. |
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| 4. |
While exhaling, return to the standing position. Slowly go through the process in the reverse order. |
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| Benefits |
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Useful in nervous system, piles or hemorrhoids, various heart diseases, menstrual disorder and erectile dysfunction. |
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| Precautions |
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The hala-asana should not be performed by woman who are menstruating, as is the case with all inverted postures (where the legs are raise over the head). |
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