Plow Pose



In Sanskrit, “hala” means a plow and “asana” means yoga pose.


How to: Plow Pose

Begin with Salamba Sarvangasana, the Shoulderstand. On exhalation, lift and fold your legs from the hip joints so that your toes reach the ground just beyond your head. Your torso should be at 90 degrees to the ground with legs fully stretched.

Once you have placed your toes on the ground, raise your thighs and tailbone towards the ceiling as you pull the inner thighs deeper within your pelvis. Extend and stretch the backs of your legs by extending with your heels, which are slightly off the ground.  Occasionally bend the legs and then lengthen them again.  They will continue to move further as your spinal muscles relax and lengthen.  Widen the gap between your throat and sternum. Make sure your throat is soft and stable.

You may either continue to keep pressing your back with your hands with their backs resting on the support below. Or you may let them fall down and stretch them in the opposite direction of your legs. You may push the ground with your hands as you raise your thighs upwards.

Halasana is generally done after Sarvangasana, ranging from 1 to 5 minutes. Gracefully exit by bringing your hands to your back once again and returning to Sarvangasana while exhaling.


Benefits of Plow Pose

The Plow Pose has the following benefits to offer if it is practiced on a regular basis:

  • Soothes the brain by relieving from stress, tension and depression.
  • Stimulates the functioning of the abdominal organs and thyroid gland.
  • Stretches the spine and shoulders.
  • Counters difficult menstruation.
  • Lessens fatigue and anxiety.
  • Acts as a therapy for backache, infertility, headache, insomnia and sinusitis.

For beginners to yoga, Halasana is found to be helpful in getting rid of various types of body pain including the headache and backache. If you are new to this pose, make sure that your shoulders are not far away from your ears. Otherwise this might result in overstretching of your neck.

For advanced yogis or athletes, the Plow Pose is beneficial in improving the functioning of the thyroid gland as well in providing strength to various body parts involved. You may deepen the pose by broadening your shoulder blades across your back so that they resist the upper arms.

Avoid this pose or consult your yoga instructor in case you suffer from the following conditions or ailments:

  • Diarrhea
  • Menstruation
  • Injury of neck
  • Asthma

Feel the strength and power of a plow as you master the Plow Pose.