Plow Pose Halasana in Yoga

Plow Pose

Halasana, also known as Plow Pose, is a highly beneficial yoga pose that is ideal for beginners who want to challenge themselves. However, it is important to note that this pose should not be attempted in the very first yoga class as it requires a certain level of body control and experience. While it may seem difficult at first glance, with regular practice, Halasana can help improve flexibility in the spine, hips, and hamstrings, as well as strengthen the neck, shoulders, and back muscles.

It also helps stimulate the abdominal organs, aiding in digestion and detoxification. To perform this pose, lie flat on your back and lift your legs up towards the ceiling, then slowly lower them towards the floor behind your head while supporting your lower back with your hands. Hold the pose for several breaths, then gently release and return to the starting position.

Remember to listen to your body and never force yourself into a pose if you are not ready or if it causes discomfort. With patience and consistent practice, Halasana can become a valuable addition to your yoga routine.

Benefits of Plow Pose

  • Calms the brain
  • Stimulates the abdominal organs and the thyroid gland
  • Stretches the shoulders and spine
  • Helps relieve the symptoms of menopause
  • Reduces stress and fatigue
  • Therapeutic for back pain, headache, infertility, insomnia, sinusitis

Plow Pose Halasana Step by Step

Plow Pose Step by Step

  • From Savasana, inhale deeply, trying to let go of any tension or stress you may have.
  • Bend your legs and rest your feet on the yoga mat. Rest the arms firmly on the sides of the body, palms face down
  • Push your hips up and raise your legs, slightly flexed.
  • Bring your legs over your torso and head and rest your feet on the mat.
  • The supports for this position are the arms (extended or you can interlace the hands), the shoulders, and the toes.
  • The legs should be well extended and the feet flexed (the toes try to point to your head.


There are certain precautions to be taken before attempting Halasana, or Plow Pose, in yoga. Here are some important things to keep in mind:

  • People with neck, shoulder, or back injuries should avoid this pose as it puts pressure on these areas.
  • Those with high blood pressure should also avoid Halasana as it can cause a sudden increase in blood pressure.
  • Women who are in the first two days of their menstrual cycle should avoid this pose, as well as pregnant women, as it can be uncomfortable or even harmful for the baby.
Plow Pose Halasana Variation
Plow Pose Halasana Variation

It’s important to always listen to your body and never push yourself too far in any yoga pose. If you have any concerns or doubts about whether or not you should attempt Halasana, consult with a qualified yoga instructor or healthcare professional. They can help you determine if this pose is safe for you and provide modifications or alternatives if needed. By taking the necessary precautions and practicing with care, you can safely and effectively incorporate Halasana into your yoga practice.

Yoga in Nature

When practicing yoga outdoors, make sure to choose a safe and quiet space where you can focus on your practice without distractions. Also, be mindful of any potential hazards such as uneven terrain or nearby wildlife.

Practicing in front of a mirror can help you improve your alignment and ensure that you’re performing the pose correctly.

Make sure to engage your core muscles and focus on your breath to help you stay steady.

Recommended Yoga Poses

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Peter A Soto is a Black Belt with more than 20 years of experience, athlete, teacher and webmaster. Based in the city of San Diego, California.