How to do Plow Pose: Steps, Benefits and Precautions

Meaning of Plow Pose

Plow pose in Sanskrit is known as Halasana. Halasana is so-called because in its final pose it resembles a plow. Halasana can be classified as ‘ hah-LAHS-anna. Hala means is plow or plough. Plow pose is both a forward bending and a semi-inverted pose. Practicing plow pose and Sarvangasana make you prepare for the more advanced yoga poses.

How to do Plow Pose: Steps, Benefits and Precautions
Plow pose

How to do plow pose: steps of doing halasana

  • Lie flat on the floor, facing upward.
  • The legs should be straight and together.
  • Slowly raise the legs to the vertical position; use the abdominal muscles as much as possible and the arms as little as possible.
  • Raised the legs over the head, the buttocks and hips should also be simultaneously raised.
  • Slowly lower the feet toward the ground behind the head and if possible touch the toes to the ground behind the head.
  • Those who are unable to touch their feet on the ground can allow feet to suspend above the floor.
  • For the entire process, the legs should be straight.
  • Do breathing slowly and deeply.
  • This is the final pose and stay here as per your convenience.
  • While coming to the original position, the arms should be placed behind the back.

Breathing pattern for plow pose

  • Inhale while raising the legs at 90 degrees.
  • Exhale while bringing your legs to the ground.
  • While maintaining the pose, do inhaling and exhaling slowly.
  • Take deep breathing and come to the original position.

Advice to beginners

  • It is difficult for the beginners to touch the toes to the floor behind the head.
  • For beginners, it is better to suspend the feet above the floor, keeping the legs straight.
  • Beginners should place their fists under the buttocks with the knuckles facing upwards.
  • Practice it regularly for some time to make the back more supple so that toes will gradually move nearer to the ground.
  • The basic focus should stretch the muscles progressively, not permanently by force.
  • The practice of yoga poses like paschimottanasana, yoga mudra, janu sirshasana and shashankasana will help the practitioners to be perfect in halasana.


  • For a practitioner, it can be maintained up to five minutes and even more as per one’s convenience.
  • Beginners should start with about ten to twenty seconds in the final pose and increase by a few seconds every day.
  • If you don’t want to count seconds, do at least 10 breathing in the final stage.


It is better to follow the following sequence while practicing of halasana

  • Sarvangasana
  • Lower the feet into halasana
  • Some or all of the variations
  • Return to lying position on the floor
  • Counterpose: Any backward bending yoga poses can be used as a counterpose of halasana. However, the best yoga poses, which can be done as counterpose are matsyasana, ushtrasana. supta vajrasana and chakrasana

Time to perform

  • The best time to practice plow pose is early in the morning before breakfast and late in the afternoon before dinner.
  • The yoga pose should not be practiced after meals or after vigorous exercises.


There are few limitations of plow pose. These contraindications should be kept in mind while practising halasana.

  • People who suffer from hernia, slipped disc, sciatica, high blood pressure or any serious back ailments should not do halasana.
  • One shouldn’t use force or sudden jerks to touch the floor under any circumstances.
  • If you are still in doubt, take the guidance of a yoga expert.

Tips to perform plow pose

  • For maximum benefits of the pose, use only the abdominal muscles to raise the legs without any help of the arms.
  • Before returning to the starting position, the arms should be placed behind the back to minimize strain.
  • While returning to the original position, the movement should be slow and controlled, using the abdominal muscles as much as possible.
  • The legs should be lowered gently to the ground without any thud.
  • The back of the head should remain in contact with the floor throughout.

Benefits of plow pose

  • Plow pose makes the entire spine supple.
  • The practicing of it helps to stretch the muscles and loosens the vertebrae.
  • Halasana tones the nerves both inside and outside the spinal column. This leads to better efficiency of all the organs in the body.
  • Since the practice of plow pose exerts pressure on the neck region thus enhances the efficiency of the thyroid and parathyroid glands.
  • The abdominal organs are massaged and muscles are strengthened. Accordingly helpful to alleviate constipation, dyspepsia, diabetes, and other abdominal ailments.
  • It helps to decongest and revitalize the liver, spleen, kidneys, pancreas, and adrenal glands.
  • Plow pose helps to remove backache, neck ache, and headache.
  • The regular practice of it induces the states of pratyahara (sense withdrawal), which is good for meditation.
  • The practice of it is good for high blood pressure as they will not feel a rush of blood in the head region.

Joint actions

The following joints are involved while practicing of plow pose. Spine cervical flexion; thoracic flexion; lumbar flexion; sacroiliac joint nutation; hip flexion, adduction, internal rotation; knee extension; ankle dorsiflexion; toe extension; scapula adduction, downward rotation, elevation; glenohumeral joint external rotation, extension, adduction; elbow extension; forearm pronation; wrist extension; finger and hand flexion to clasp hands.

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