Plow Pose (Halasana)
Halāsana
hah-LAHS-anna • Plow Pose
A calming inversion that stretches the spine, shoulders, and hamstrings while soothing the nervous system
About This Pose
Halasana, or Plow Pose, takes its name from the traditional Indian plow (hala) used in agriculture. Just as a plow prepares the earth for new seeds, this pose prepares the body and mind for inner transformation. Described in the Hatha Yoga Pradipika, this pose is typically practiced after Sarvangasana (Shoulder Stand) as a natural continuation and deepening of the stretch. The pose provides a deep stretch to the entire posterior chain of the body - from the neck to the heels. It activates the Vishuddha (Throat) Chakra, promoting truthful communication and self-expression. The inversion calms the brain, reduces stress and fatigue, and is therapeutic for headaches and insomnia. Ancient texts describe this pose as beneficial for the liver, spleen, and kidneys, and for stimulating the digestive and reproductive organs. The gentle compression of the throat stimulates the thyroid gland, helping to regulate metabolism.
Step-by-Step Instructions
These are traditional textual instructions. For safe alignment and live demonstrations, please also use the YouTube link at the end of this page and follow a qualified teacher who matches your body and experience level.
- 1Begin in Sarvangasana (Shoulder Stand) or lie flat on your back
- 2From Shoulder Stand, slowly lower your legs over your head
- 3Keep your legs straight and toes pointing toward the floor behind your head
- 4If possible, touch your toes to the floor behind your head
- 5Keep your hands supporting your back, or extend arms on floor behind you
- 6If arms are extended, interlace fingers and press arms into the floor
- 7Keep your spine straight and avoid rounding the back
- 8Breathe deeply and hold the pose steadily
- 9Keep your chin away from your chest to protect the neck
- 10Hold for 1-5 minutes, then return through Shoulder Stand slowly
Breathing Pattern
Breathe slowly and deeply. The compressed position of the throat may restrict breathing slightly - this is normal. Focus on gentle, steady breaths. Feel the calming effect on your nervous system with each exhalation.
Benefits
Physical
- Stretches entire spine and shoulders
- Lengthens hamstrings and calves
- Stimulates thyroid and abdominal organs
- Relieves headache and fatigue
- Calms the nervous system
Mental
- Reduces stress and anxiety
- Calms the brain
- Helps with insomnia
- Promotes introspection
- Creates mental stillness
Energetic
- Activates Vishuddha (Throat) Chakra
- Calms excess Pitta and Vata
- Prepares for deep meditation
- Clears energy blockages in spine
- Promotes truthful expression
Modifications
Easier Variations
- •Use blankets under shoulders
- •Keep hands supporting lower back
- •Use a chair to rest feet on
- •Keep knees bent if hamstrings are tight
Harder Variations
- •Hold for longer duration
- •Move into Karnapidasana (Ear Pressure Pose)
- •Practice with legs in split position
- •Reduce arm support
Contraindications
- Neck injuries or cervical spine issues
- Diarrhea
- Menstruation (traditional recommendation)
- Pregnancy
- High blood pressure
Focus Points
Learn This Pose on YouTube
Correct alignment can vary slightly between traditions and body types. For the physical technique and live demonstrations, please learn from a qualified teacher or a trusted video. The button below opens a basic YouTube search where you can choose a class that matches your level, language, and any health conditions.
Open YouTube Search