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Halasana (Plow Pose) - Benefits and steps

Halasana, commonly known as Plow Pose, a yoga gem that unfurls a world of calmness and rejuvenation. Let's embark on a journey through the essence of this soul-soothing asana.

In the Sanskrit language, "Halasana" is derived from the words "hala" (plow) and "asana" (pose), symbolizing the shape of a plow in this meditative posture.

Pronounced as "hah-LAHS-uh-nuh," the name echoes the meditative aura that this pose effortlessly conjures.

Imagine your body gracefully folding like a plow, engaging the spine, shoulders, and legs. Halasana predominantly targets the back muscles, stretches the spine, and stimulates the thyroid glands.

Halasana (Plow Pose)

How to perform Halasana (Plow Pose)

  1. Lie on your back, arms resting alongside your body.

  2. Inhale, lift your legs and bring them over your head.

  3. Place your feet behind you, toes touching the floor.

  4. Interlace your fingers, elongate your spine, and lift your hips.

  5. Engage your core, allowing your legs to extend straight overhead.

  6. Hold the pose, finding a balance between relaxation and engagement.

  7. Gently release, rolling down one vertebra at a time.

Halasana (Plow Pose)

When to perform Halasana (Plow Pose)

Embrace Halasana as a winding-down ritual at the end of the day or as part of your morning routine to invigorate the body and mind.

Preparatory Poses

Prepare your body for the graceful descent into the Plow Pose with

  • Shoulder Stand (Sarvangasana)

  • Bridge Pose (Setu Bandhasana)

Follow-up Poses

Transition seamlessly into Fish Pose (Matsyasana) or Corpse Pose (Savasana) to fully absorb the revitalizing effects of Halasana.


Halasana resonates with the Vishuddha or throat chakra, fostering communication and self-expression. Feel the energy flow as you engage in this empowering posture.

Vishuddha or throat chakra

Mantra for this Pose

Whisper the mantra, as you gracefully surrender to the unfolding layers of Halasana.

"I express my truth with grace."

Alignment Cues

  • Maintain a straight spine, avoiding excessive pressure on the neck.

  • Ensure your feet touch the ground to provide stability.

  • Interlace fingers beneath your back, encouraging a shoulder-opening stretch.

  • Keep your core engaged, supporting the weight of your legs overhead.

Duration of Hold

Hold Halasana for 3 to 5 minutes, allowing the body to sink into relaxation and the mind to transcend daily concerns.

Drishti (Gaze)

Direct your gaze towards your chest or chin, fostering introspection and a connection with your inner self.

Physical & Spiritual Awareness

Feel the stretch in your spine and the gentle opening in your throat. Allow the pose to inspire a sense of surrender, both physically and spiritually.

Beginners’ Tips

For beginners, use a prop like a blanket under your shoulders to reduce pressure on the neck. Gradually extend the duration as your comfort level increases.

Who should not do it?

Avoid Halasana if you have neck or back injuries, high blood pressure, or are menstruating. Pregnant women should also exercise caution.

Who should do it?

Halasana welcomes those seeking relief from stress, improved digestion, and enhanced flexibility in the spine. Embrace it as a holistic practice for body and mind.

Benefits of Halasana (Plow Pose)

  1. Spinal Flexibility: Stretches and strengthens the spine, enhancing overall flexibility.

  2. Thyroid Stimulation: Boosts metabolism by stimulating the thyroid glands.

  3. Stress Reduction: Relieves tension in the shoulders and neck, promoting a sense of calm.

  4. Improved Digestion: Massages abdominal organs, aiding digestion and alleviating constipation.

  5. Enhanced Blood Circulation: Boosts blood flow to the brain, rejuvenating the entire body.

Modifications for Halasana (Plow)

Modify the pose by keeping your knees bent or using props under your shoulders to make it more accessible, especially for beginners.

Common Mistakes

Avoid overextending the neck or forcing the legs beyond your flexibility. Focus on a gradual progression to prevent strain.

Safety and Precautions

Listen to your body, and if you have any concerns or existing injuries, consult with a healthcare professional before attempting Halasana.

Additional Preparation Tips

  • Direction to face while doing this pose and why: Face towards the ceiling or sky to encourage an open and receptive energy flow.

  • What to wear for this pose: Choose comfortable, breathable clothing that allows unrestricted movement.

  • Suitable place and essential oil or fragrance: Practice in a quiet space, enhancing the experience with calming essential oils like lavender or chamomile.

  • Music for this Pose: Select gentle, instrumental tunes to create a serene ambiance, allowing you to sink deeper into Halasana's embrace.

As you unfold into the grace of Halasana, let its tranquil energy envelop you, guiding you to a space where the body unwinds, and the spirit soars. Embrace the depths of tranquility as you navigate the gentle waves of Plow Pose in your yoga journey.

Happy yoga-ing, everyone! Namaste!

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About the Author

Namaste! I'm Pooja Chauhan

RYT 200Hrs | Meditation Coach 

Diving deep into the realm of yoga to revive its original teachings to create a significant impact in preserving and sharing them with the world.

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