Plow Pose: Increase Your Flexibility and Build Strength Now

Plow pose

Plow pose or Halasana (Haa-LAH-sa-na) gets its name from the Sanskrit words Hala, meaning “plow”, and Asana, meaning “pose”. Like its namesake, this pose prepares the “field” of the body and mind for deep rejuvenation.

Read on to learn everything you need to know about Halasana pose.

How to do plow pose

• Lie on your back with your arms beside you, palms facing down
• Take a few breaths to prepare
• On your next inhalation, use your abdominal muscles to lift your feet off the floor, raising your legs straight up at a 90-degree angle 
• Support your hips and back with your hands as you lift them off the ground
• Continue to breathe normally
• With legs extended, let your feet fall behind you (over your head), until your toes touch the floor

Important tip: As you move into this asana, gently and slowly roll into the full pose. Avoid neck
strain, and do not press your neck into the ground.

• Keeping your back perpendicular to the floor, hold the asana, and let your body relax more and more with each steady breath
• To come out, slowly lower your legs down as you exhale

Benefits of plow pose

Practicing plow pose regularly can lead to many benefits, including:

• Strengthening your neck, shoulders, abs, and back 
• Calming your nervous system
• Reducing stress and fatigue
• Toning your legs
• Stimulating your thyroid gland 
• Strengthening your immune system
• Helping with the symptoms of menopause
• Improving digestion
• Increasing the flexibility of your spine

Contraindications for plow pose

Avoid performing Halasana if you are experiencing any of the following medical conditions:

• Neck injury 
• Diarrhea
• High blood pressure

Women should avoid practicing plow pose during pregnancy, and should skip this asana during the first two days of their menstrual cycle.

This pose can cause strain and complicate certain health issues. Consult a doctor if you have any chronic health problems or spinal disorders.

Modifications and variations

Beginner's modification:

Use a folded blanket under your shoulder blades and neck to support the cervical spine.

Advanced variation: Side plow pose

This variation requires you to already be in the full plow pose position with your feet on the floor. From there, exhaling, walk your feet to the left as far as you can comfortably. One hip or the other may sink toward the floor. Try to keep your hips parallel to the floor. Hold for 30 seconds to one minute. Then, inhale and walk the feet back to the center. Take two or three breaths, then exhale and walk the feet to the right for the same length of time. Come back to center, and release the pose.

Preparatory poses and follow-up poses

• Inclined plane or upward plank pose (Preparatory)
• Boat pose (Preparatory)
• Shoulder stand (Preparatory)
• Wind relieving pose  (Preparatory and Follow-up)
• Lying down body twist (Follow-up)
• Cobra pose (Follow-up)
• Fish pose (Follow-up)

To learn more, browse our entire yoga pose library. You can also join us for a yoga session online, where a Sri Sri yoga teacher will guide you. 

Take your asana practice to the next level

When you follow-up your asana practice with powerful breathwork and meditation, you will bring a lot of depth to your practice. Join a free online session with a live instructor, and experience  guided breathwork and meditation now. You will also learn about SKY Breath Meditation, which has helped millions of people worldwide to reap the deeper benefits of yoga.