Plow Pose

Halasana

Plow Pose deeply stretches the spine and hamstrings, while calming the mind and reducing stress. This inversion improves flexibility, aids digestion, and promotes better circulation.

Common Name: Plow Pose or Plough Pose
Sanskrit Name: Halasana (hah-LAHS-anna)
Level: Intermediate
Pose Type: Inversion, Shoulder Stand
Target Areas: Back, Shoulders, Neck, Hamstrings

Plow Pose, or Halasana, is an advanced yoga posture known for its deep stretch of the spine and hamstrings. This inversion pose stimulates the nervous system, improving flexibility in the shoulders, back, and legs, while also helping to calm the mind and reduce stress. Regular practice of Plow Pose promotes better circulation and can aid in digestion by stimulating the abdominal organs. It gets its name from the traditional farming tool due to the shape the body takes, resembling a plow cutting through the earth. It's a powerful posture for those looking to enhance flexibility, reduce tension, and improve mental clarity.

Plow Pose Steps

woman practicing naked yoga in plow pose — Plow pose variation with hands on back for support

side view of woman in halasana doing naked yoga — More difficult variation with one leg straight and the other with the knee to the ground

Step 1

Start Lying Down: Begin by lying flat on your back with your arms resting alongside your body and legs extended straight on the mat.

Step 2

Lift Your Legs: Inhale and raise both legs toward the ceiling, keeping them straight as you use your core muscles to lift your hips and lower back off the mat.

Step 3

Support Your Back: As your legs continue to move overhead, place your hands on your lower back for support, keeping your elbows grounded and shoulder-width apart.

Step 4

Lower the Legs Overhead: Slowly lower your legs over your head. If your toes don’t touch the floor, continue to support your back with your hands and lower your legs as far as possible while keeping them straight.

Step 5

If Toes Reach the Floor: If your toes comfortably touch the floor, extend your arms along the mat, interlace your fingers, and press your upper arms firmly into the ground. Focus on drawing down through the pinkie side of your hands for stability.

Step 6

Breathe Steadily: Maintain a steady, controlled breath, ensuring your neck stays relaxed and your spine lengthened, avoiding tension in the neck or throat.

Step 7

Hold and Release: Hold the pose for a few breaths, then carefully release your hands from your back and gently roll your spine down one vertebra at a time, returning to a lying position.

Modify as needed, and always practice mindfully, particularly if your feet do not reach the floor yet.

Modifications

two woman practicing naked yoga in double plow pose — Partner yoga double plow pose

Support Your Back with a Blanket: Place a folded blanket under your shoulders to protect your neck and maintain proper alignment while in the pose.
Use Hands for Support: Keep your hands on your lower back throughout the pose for extra support, especially if your feet don’t reach the floor.
Bent Knees: If your hamstrings are tight, bend your knees slightly, or bring them toward your forehead instead of keeping the legs fully extended.
Legs on a Chair or Wall: If reaching the floor is difficult, rest your legs on a chair or against the wall to reduce strain and make the pose more comfortable.
Half Plow Pose: If full Plow Pose feels too intense, practice half plow pose or waterfall pose, by only lifting your legs halfway, holding your back with your hands, and focusing on lengthening through the spine.