Another important component of yoga is to have deep internal awareness (with slow breathing) of the part of the body that is stretched during the practice. While you are in the final posture of the asana you are expected to bring your total attention to the part that is being stretched. This phase of focusing of the mind on the zone is called Dharana (Desha bandhah chittasya dharanam -patanjali). After you have done intense concentration (Dharana) on the painful stretched part of the body, you are advised to practice defocusing of attention. In other words you release or relax the stretched part while you still maintain in the final posture of the asana. This process is indicated by the suggestion by patanjali who says practice prayatna shaithilya and anantha Samapathi after you have attained the final position. This means do shithilikarana of prayatna-let go of all effort or relax in the final posture. Then go on to merge your mind in the expansion (Antarahita sthiti-anantata) by imagining that you have come out of the body to merge yourself in the vast sky umbrella under which you are doing the asana. This process of 'let go' in the final posture is the most beneficial component of any asana practice. This allows the necessary structural changes of mobilization of fat from the area of focused attention. Most of the postures are called cultural postures as they culture (facilitate) the functions of the organ underneath through deep rest to that part of the body. Thus the yogic concept of weight reduction is not through violence and fight. Please do not hate your body or the mind. Yoga therapy for obesity is a smooth and easy way to consciously detach from the body, remove or wash away the deep seated blocked feelings and stresses (chitta shudhi) and allow the body to do its job of restoring its healthy way of functioning.

An ideal healthy bodyweight becomes a possibility when you learn to function with deep internal rest with effortless eternal activity through out the day. Yoga is a way of life. It is not just doing some asanas or vigorous exercise. It requires a deep commitment and internal awareness to change your life style to one of softness, ease, acceptance and stability. A balanced state of mind is to be practiced under all situations. Thus a balance between the rate of energy production (consumption) and expenditure is restored in a pleasant natural way resulting in total personality growth at both physical and mental levels.

HALASANA

Sthithi: Supine Posture

Practice

• Inhale, raise the legs together slowly and gracefully (without bending the knees) till it forms about 45° to the ground.
• Continue to inhale and raise the legs further to 90° position and simultaneously bring the arms down placing them next to the buttocks.
• Exhale, raise the buttocks and the trunk without lifting the head. Support the back by the palms. Rest the elbows on the ground firmly to get better support to the back.
• Maintaining the legs parallel to the ground, straighten the trunk by pushing it up with the hands till the chin is well set in the suprasternal hollow. Inhale in this position.
• Exhale, bring down the toes further to touch the ground. Release both hands and rest the arms straight on the ground parallel to each other with palms facing the ground.
• Maintain this position for one minute with normal breathing.
• Inhale, come back slowly step by step to rest the trunk on the floor.
• Now exhale and bring down the legs to the ground.
• Relax in Savasana.

Note

Make sure that you have achieved perfect balance before you release the hands supporting the trunk.

Benefits

Stretches and stimulates the back muscles, spinal joints and lumbar nerves. Enhances blood flow to the neck, activating the thyroid and keeps spine flexible.

Limitations

People with any problem with the spine, hyper-tensives and those with the cardiac problems must avoid this asana.