Plow Pose (Halasana)

Plow pose or Halasana (in Sanskrit) is a relaxing asana typically done at the end of a practice.

Because it requires a great deal of mobility in the spine and hamstrings, it is best done when the body is fully warm.

This pose helps signify the transition from more active yoga postures to more relaxing poses. It is often performed after a Shoulderstand, such as in the Ashtanga sequence.

It is important to keep the neck in good alignment when practicing this posture, as much of the weight of the body is in the head, neck, and shoulders.

Caution: Make sure to not look around when performing Plow Pose and avoid this position if you have any neck conditions.

How to Do Plow Pose: Step-by-Step Instructions

Step 1

Lie on your back with your legs in the air.

Step 2

Roll your hips over your head, using your hands for support on your lower back. Keep your eyes on your belly without scrunching your neck. Extend your legs overhead, toes together, legs as straight as possible, trying to reach your feet to ground.

Step 3

Clasp your hands and press your arm bones down into the ground for support.

Step 4

Hold for 5 breaths, then roll down slowly through the spine to release the posture.

Plow Pose Benefits

  • Calms the nervous system
  • Reverses blood flow of the body
  • Soothes the mind
  • Improves digestion
  • Stretches back muscles, spine, and shoulders