Halasana (Plow Pose)

Asana Type

Lying Down

Target Body Part

Spine, Back Muscles & Arms

Difficulty Level

Beginner

YCB Level

L1 - Yoga Protocol Instructor

The plough – a popular farming tool commonly used in Indian agriculture to prepare the soil for sowing crops – inspired the name of this yoga pose. This pose, prepares the ‘field’ of the body and mind for deep rejuvenation. Parsva Halasana is a more advanced version of Halasana.

How To Do Halasana (Plow Pose)

Step 1

Lie on your back with your arms beside you, palms downwards.
As you inhale, use your abdominal muscles to lift your feet off the floor, raising your legs vertically at a 90-degree angle.

Step 2
Continue to breathe normally and supporting your hips and back with your hands, lift them off the ground.
Allow your legs to sweep in a 180-degree angle over your head till your toes touch the floor. Your back should be perpendicular to the floor. This may be difficult initially, but make an attempt for a few seconds.

Step 3
Hold this pose and let your body relax more and more with each steady breath.
After about a minute (a few seconds for beginners) of resting in this pose, you may gently bring your legs down on exhalation.

Benefits of Halasana (Plow Pose)

Strengthens and opens up the neck, shoulders, abs and back muscles.
Calms the nervous system, reduces stress and fatigue.
Tones the legs and improves leg flexibility.
Stimulates the thyroid gland and strengthens the immune system.
Helps women during menopause.

Cautions of Halasana (Plow Pose)

Females should avoid practicing Plow Pose (Halasana) during pregnancy and during the first two days of the menstrual cycle.
Consult a doctor before practicing Plow Pose (Halasana) if you have suffered from chronic diseases or spinal disorders in the recent past.

Note: All the asanas and pranayama should be performed under the guidance of your certified yoga teacher.

Table of Contents

Asana Type

Target Body Part

Difficulty Level

YCB Level