Plow (Halasana)
Pose Overview
| Common Name | Plow |
| Traditional Sanskrit Name | Halasana |
| Sanskrit Name Pronunciation | hah-LAHS-ah-nuh |
| Pose Difficulty | Intermediate |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Navel |
Plow Pose, also known as Halasana in Sanskrit, is a yoga asana that is known to strengthen the back, neck and shoulders while calming the mind. This pose is typically practiced as part of a sequence of poses that include other backbends such as the shoulder stand, which is often referred to as the "queen" of all yoga poses. This is because the shoulder stand is thought to have many health benefits including reducing stress, improving digestion, and promoting better sleep.
Benefits of Plow
Strengthens the back, neck, and shoulders Calms the mind Improves digestion Reduces stress Promotes better sleep
How to Enter Plow
Start by lying on your back with your knees bent and your feet flat on the floor. Bring your knees into your chest and then extend your legs up towards the ceiling. Slowly begin to lower your legs over your head, keeping your arms alongside your body. Use your hands to support your lower back and guide your legs towards the floor behind your head. Once your toes touch the floor, press your hands into the floor and lift your hips slightly off the floor. Keep your breath steady and hold the pose for as long as you are comfortable.
How to Exit Plow
Slowly begin to raise your legs back up towards the ceiling. Use your hands to support your lower back as you guide your legs back to their starting position. Release your legs and bring your knees back into your chest. Slowly lower your legs to the floor and relax in corpse pose for a few moments.
Common Plow Modifications & Variations
If you are unable to bring your toes to the floor behind your head, you can use a folded blanket or block to rest your feet on. If you experience discomfort in your neck, keep your head on the floor and look up towards your feet.
Common Mistakes with Plow
Rushing into the pose or moving too quickly Straining or forcing the pose Not keeping the breath steady
Safety Guidance
Be sure to practice this pose on an empty stomach Be mindful of any neck or back injuries before attempting this pose If you experience any discomfort or pain, come out of the pose immediately Use a blanket or block to support your feet if you are unable to reach the floor
