Hatha YogaPlow Pose
Halāsana
Plow Pose, or Halasana, is an intermediate inversion: you rest on your shoulders with your straight legs lowered behind your head. The name comes from its resemblance to a plow, "hala" in Sanskrit. In the app Plow is part of 3 sequences and always comes straight after Shoulder Stand.
Next comes Fish Pose, which offsets the strong bend in your neck.
How to do it
- EnterFrom Shoulder Stand, or lying on your back, slowly lower your straight legs behind your head until your toes touch the floor. Your arms stretch along the floor or support your back.
- HoldDon't turn your head. If your toes don't reach the floor, keep your legs lifted or rest them on a support. Your back lengthens, and your breath stays even.
- ExitSupporting your back with your hands, slowly roll down along the floor one vertebra at a time.
More detail
Your neck is deeply flexed in Plow, so work up to it gradually. Begin with Legs-Up-the-Wall Pose and build a confident Shoulder Stand. The setup under your shoulders matches Shoulder Stand: a stack of firm blankets with your shoulders on it and your head on the floor.
If your toes don't reach the floor, place a chair or blocks behind your head and rest your feet there.
Benefits
A deep stretch for the back and neck with a strong calming effect.
Plow stretches the whole back line of your body: your back, the back of your neck and your legs. Late in a session it tends to feel soothing, but only while your breath moves freely. If inhaling becomes a struggle, the pose is still too deep for you.
Cautions
- Neck injuries
- Hypertension
- Glaucoma
- Menstruation
- Pregnancy
This site is for general information and is not medical advice. If you have pain, an injury, a chronic condition, or are pregnant, check with a qualified professional before practicing.
Common mistakes
- Turning your head while your weight is on your shoulders. Keep looking toward your belly.
- Swinging your legs overhead. Lower them slowly with your belly engaged.
- Forcing your toes to the floor. Until they get there, use a prop.
- Coming out with a jolt. Support your back with your palms and roll down slowly.
Counterpose
Where it appears
- Classic Full Practice 50 min · Intermediate
- Upside-Down World 16 min · Advanced
- Advanced Intensive 35 min · Advanced
Similar poses
Questions
Can Plow Pose be harmful? The main risk involves your neck: without preparation or with an injury, it ends up bearing extra weight. Besides neck injuries, the app lists glaucoma, high blood pressure, pregnancy and menstruation as contraindications. If you feel pressure in your head or eyes, come out right away, and decide together with your doctor whether to keep practicing.
How long should I hold Plow? The card for Plow lists 45 seconds; sequences go longer, 65 to 75 seconds. Add time only while your neck stays quiet.
Can I go into Plow without Shoulder Stand? Yes, from lying on your back, carrying your legs up through vertical and over. Still, Shoulder Stand usually comes first, because it teaches you to carry your weight on your shoulders instead of your neck.
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