IntermediateinversionVariations (1)
With Props (1)
Plow Pose
हलासन
Halasana, or Plow Pose, is an inverted asana that stretches the spine, shoulders, and hamstrings. It calms the brain and stimulates the abdominal organs.
Anatomy Involved
Benefits
- Stretches the spine, shoulders, and hamstrings
- Calms the brain and relieves stress
- Stimulates abdominal organs
- Improves digestion
- Relieves symptoms of menopause
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- High blood pressure
- Neck injuries
- Back pain
- Pregnancy
- Menstruation
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
7 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Engage the core to maintain stability
- 2Press firmly through the foundation — hands, forearms, or head
- 3Keep the body in one straight line from base to feet
- 4Breathe steadily — do not hold the breath
- 5Come down slowly and with control
- 6Hinge from the hips, leading with the chest
- 7Surrender the weight of the body to the props and the floor
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
back pain
Use a chair to support feet, or blocks under shoulders.
neck pain
Place blankets under shoulders to elevate them, ensuring neck is free.
hamstring injury
Keep knees bent, or place feet on a chair.
shoulder injury
Keep arms flat on floor, don't interlace hands, or use a chair to support legs.
Target Areas
Practice Flow
About this Pose
Halasana, or Plow Pose, is an inverted asana that stretches the spine, shoulders, and hamstrings. It calms the brain and stimulates the abdominal organs.
How to Practice
1. Lie on your back with your arms alongside your body, palms facing down.
2. Inhale, lift your legs up to 90 degrees.
3. Exhale, engage your core and roll your legs over your head, bringing your toes towards the floor behind you.
4. If possible, rest your toes on the floor. Support your back with your hands, keeping your elbows close to your body.
5. If your toes are on the floor, you can interlace your fingers behind your back and press your shoulders down.
4 more steps remaining
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Frequently Asked Questions
Common questions about Plow Pose
What is Plow Pose?
Halasana, or Plow Pose, is an inverted asana that stretches the spine, shoulders, and hamstrings. It calms the brain and stimulates the abdominal organs.
What are the benefits of Plow Pose?
Stretches the spine, shoulders, and hamstrings. Calms the brain and relieves stress. Stimulates abdominal organs. Improves digestion. Relieves symptoms of menopause.
Who should avoid Plow Pose?
Avoid this pose if you have: High blood pressure, Neck injuries, Back pain, Pregnancy, Menstruation.
How many steps are in Plow Pose?
Plow Pose is practiced in 9 steps. Lie on your back with your arms alongside your body, palms facing down.
Is Plow Pose suitable for beginners?
Plow Pose is an intermediate-level pose. Beginners should practice with props or under guidance.
What props are needed for Plow Pose?
You may use: blanket. Props make the pose more accessible and comfortable.
What conditions does Plow Pose help with?
Plow Pose is therapeutic for: flexibility, anxiety, insomnia, digestive problems.
What poses should I do before Plow Pose?
Prepare with: Setu Bandhasana, Viparita Karani (legs up the wall). These warm up the relevant muscles and joints.
Build Your Own Sequence
Combine Plow Pose with other poses