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Halāsana (Plow Pose)

Rejuvenate your spine and calm your mind with this powerful inversion that resembles a plow.

Practitioner performing Halasana (Plow Pose) with perfect alignment

Introduction

Halāsana (Plow Pose) is an intermediate yoga posture that usually follows Sarvangasana (Shoulder stand). The name comes from the Sanskrit word hala, meaning "plow", as the body's shape resembles the traditional Indian farming tool. It is excellent for spinal flexibility and stimulating the abdominal organs.

Key Benefits

  • Spinal Health: Nourishes the thoracic and lumbar regions of the spine, increasing flexibility and releasing tension.
  • Thyroid & Parathyroid: The compression in the neck region massages and stimulates the thyroid gland, aiding metabolism.
  • Digestion: The pressure on the abdomen massages the internal organs, alleviating constipation and indigestion.
  • Stress Relief: Calms the brain and nervous system, helping to reduce stress, fatigue, and insomnia.
  • Waist Flexibility: Stretches the shoulders and hips, helping to trim the waistline.

Contraindications & Precautions

⚠️ Important Safety Notes

Avoid Halasana if you have:

  • Cervical spondylitis or neck injury
  • Diarrhea
  • Menstruation (avoid inversion)
  • High blood pressure (practice with caution)
  • Pregnancy (practiced only by experienced yogis with support)

Note: Beginners should support their back with their hands or use props (like a chair) under the feet if they cannot reach the floor.

How to Perform (Step-by-Step)

  1. Start in Shoulder standIdeally, begin from Sarvangasana (Shoulder stand). Your body is already inverted and supported.
  2. Lower the LegsExhale and slowly lower your legs over your head. Keep your legs straight and feet together.
  3. Touch the FloorGently touch your toes to the floor behind your head. If your toes do not reach comfortably, keep your hands on your back for support or use a chair/block for your feet.
  4. Arm PositionOnce toes are fast on the floor, you can release your hands from your back and interlock fingers on the mat, stretching arms away from the shoulders.
  5. HoldKeep the chin locked (Jalandhara Bandha). Breathe normally. Hold for 1-5 minutes depending on comfort.
  6. ReleaseTo come out, support your back again with your hands. Inhale and lift legs back up to Sarvangasana, then slowly roll down vertebra by vertebra.

External Resources & Tutorials

Learn the correct alignment with these Indian expert video guides.

Related Inversions

← Back to Major Asanas