Go to sleep. Extend the arms and arrange them simply on both sides of the body. Then slowly keep raising the feet; Raise to 30 degrees and rest for 2/4 seconds. Then raise your legs up to 60 degrees and stop. Finally, crossing the skandha and head, bring the feet close to the ground. The toes will touch the ground, with the quadriceps gap between the thighs and forehead. If the asana is well used, keep it close to the ground for 10 seconds and raise the feet again and slowly return to the original position. Once you get used to it, you will do the asana with your breathing. As soon as you inhale, raise your legs and hold your breath for a few seconds. Then, with exhalation, slowly lower the legs and return to the previous state. Do this action at least 3 times and at most 5 times daily. It can be done more than six months of winter. There are several variations of this asana. This can also be done by touching the forehead along with the forehead without leaving a gap between the forefinger and forehead. Apart from this, this asana can also be done by turning both the hands and placing the fingers of both hands together, immediately below the head as a support for the head. This asana can be easily mastered after becoming well accustomed to inversion mudra and sarvangasana. This asana can be easily mastered if done in the morning rather than during the first practice.

During this asana practice, the body takes the shape of a hall or plough, hence the name Holasana.

Prohibition - Boys and girls are prohibited from doing this asana unless they have completed twelve years.