Plow Pose
Halasana
hah-LAH-sah-nah
Quick check: do you know this pose?
Plow Pose (Halasana) is a intermediate inversions yoga pose that stretches the spine, shoulders, and hamstrings.
A classic inversion in which the legs travel overhead until the toes touch the floor behind the head. Plow Pose gives a deep stretch along the back of the body and quiets the mind. It is usually practiced as a continuation of Shoulder Stand, and it asks for careful attention to the neck.
How to do Plow Pose
- Fold two or three blankets into a stack with a straight edge. Lie on your back with your shoulders on the blankets and your head resting on the floor, so the neck keeps its natural curve.
- With your arms alongside you, press your palms down and use your core to lift the legs up and overhead. Support your lower back with your hands as you rise into Shoulder Stand.
- Slowly lower your straight legs overhead until your toes touch the floor behind you. Keep the hips stacked high over the shoulders.
- Release your arms along the floor and interlace the fingers, pressing the arms down, or keep the hands on the back. Keep your head still and your face relaxed -- do not turn the head from side to side.
- Hold for five to ten breaths. To come out, support the back with your hands and roll down one vertebra at a time, keeping the knees bent and the head on the floor.
Benefits of Plow Pose
- Stretches the spine, shoulders, and hamstrings
- Calms the nervous system
- Strengthens the core as it controls the descent
- Relieves tension in the upper back and shoulders
- Builds body awareness and patience
Muscles Engaged
Modifications & Variations
- Rest the toes on a chair or a stack of cushions behind you if they do not reach the floor
- Keep the knees bent and rest them near the forehead, or lower them toward the shoulders
- Practice Legs-Up-The-Wall for a gentler inversion without neck pressure
Cautions
- Avoid with any neck injury, cervical disc problems, or whiplash; the pose places the neck in deep flexion
- Not recommended with high blood pressure, glaucoma, or during menstruation or pregnancy
- Skip it if you have a hiatal hernia, or acute back pain or sciatica
Breathing tip: Pair this pose with Ujjayi Breath for flow sequences or Equal Breath for longer holds. Explore all breathing techniques →
Disclaimer: This content is for informational purposes only and is not a substitute for professional medical advice. Consult your doctor before starting any new exercise program, especially if you have injuries or health conditions. Always practice under the guidance of a qualified yoga instructor.
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