Technique:

1. Perform classic Halasana (Photo No.83).

Gently separate the fingers from each other and place the arms on the ground straightened and turned upward.

2. With deep inhalation gently move the arms through the sides, continuously touching the ground, beyond the head, and towards the legs.

3. Spread the legs as wide as possible.

4. Bring the palms together beyond the head.

5. Inhale deeply and with the exhalation extend the arms straight upward, toward the sky (Photo No.84).

Duration:

Begin with 10 deep breathes and up to 5 minutes.

Emphasis and Awareness:

This variation is meant only for advanced practitioners who mastered the classic Halasana, and can stay in it effortlessly for 3 minutes.

Have a good feel for the arms touching the ground as you are moving them backward.

Note to maintain elongation along the arms, back and legs.

At all times maintain straightened legs and make sure the toes are touching the ground.

Breathe slowly and deeply.

Focus all awareness in the Manipura Chakra.

If you feel pain in the base of the neck and upper back gently release the body from the posture.

Benefits:

In addition to the benefits of the classic Halasana, this variation releases stiffness in the ankles, the thigh joints and in the shoulders.

It also extends and strengthens the groin muscles.

Release:

In reverse order – first lower the arms beyond the head.

Bring the legs together.

Move the arms, straightened, behind the back, while maintaining contact with the ground. Only then place the hands so the palms are facing down.

Place the vertebras one by one back on the ground.

At last, put the legs down and relax the body into Shavasana (Photo No.331).