Halasana or Plough Pose

Halasana at a Glance

How to Do Halasana?
Follow the Step-by-Step Instructions

Full Halasana (Plow Pose) is considered one of the greatest asanas which gives you a lot of confidence and calmness in the body. Always practice Halasana slowly and gently, so you do not strain your neck.

• Lie on your back on a yoga mat or any soft surface, keep your legs straight, and arms beside your body, palms facing down, and relax by taking a few breaths.
• First to get your back and neck ready for the pose, slowly lift your legs to 90 degrees and exhale deeply, catch hold of your toes, lift your head and breathe slowly, and give a gentle warmup to your back and neck.
• Slowly bring your back and legs to the floor.
• Breathe deeply, and lift your legs, and your feet should point directly up till your legs are perpendicular to your torso.
• Exhale, leave your buttocks off the floor and move your legs back toward your head (move back with the help of your hands supporting under your buttocks). Slowly bring your legs over your head, and try to touch the floor (toes should touch the floor).
• Keep the support of the hands till your toes reach the ground, and then slowly release your hands and keep them near your body, or interlock your fingers and place them on the floor.
• Once you are comfortable, you can breathe and move your legs deeper without putting any pressure on your neck.
• Keep the breath flowing gently and stretch your spine, keeping yourself at ease and not forcing your body too much.
• Hold the pose as per your physical limitation.
• To release the pose, as you exhale, slowly roll your spine back down to the floor and bring your legs to the floor as gently as you can.
• Now relax in the Shavasana pose to relax your muscles and cool your body.

What are the Benefits of Halasana?

Practicing regularly can lead to many benefits.

• It helps to activate the Throat Chakra, which can stimulate the thyroid glands, which can help to improve their functions.
• It can help to improve the flexibility of the calf, thigh, and leg muscles.
• It helps to improve blood circulation to the upper part of the body as your body comes upside down.
• This pose can be helpful during menopause to relieve stress and tension.
• It also enhances the leg and abdominal muscles.
• This pose helps to strengthen your muscles.
• It helps to reduce stress and anxiety and calms the nervous system.

Health Conditions that Might Benefit from the Halasana

• Plow pose can be helpful for people with tight hamstrings and lower back pain.
• This is good for people with problems of constipation and digestion and helps to improve your digestive system.
• Regular practice can be helpful for people with piles.
• This pose helps to strengthen your abdominal organs and balances your thyroid gland.
• This asana helps to increase your blood circulation and boosts your energy, keeping you focused and calm.
• Regular practice helps to strengthen and keep your body flexible and heal your mind.

Safety and Precautions

• Respect and listen to your body while you perform Halasana.
• Avoid this pose if you have any spinal disorders, neck injuries, blood pressure, or issues.
• If you are pregnant or having your menstrual cycle, avoid this asana.
• If you have asthma or high blood pressure, see that you support your legs using props.
• If any medical concerns, talk to your doctor before doing this asana, and do it only under the supervision of the yoga teacher.

Common Mistakes

• Do warmups and preparatory poses before getting into the Halasana pose.
• Forcing your body into the pose can strain your neck.
• Keep the knees slightly bent.
• Don’t over arch your back.
• Shoulders should be relaxed.
• Avoid holding your breath.

Tips for Halasana

• Do this pose on a yoga mat or a soft carpet.
• Use a folded blanket under your shoulder blades and neck to support the cervical spine.
• Keep the core engaged and the throat soft and the chest open.
• If you are a beginner, do it under the guidance of a yoga teacher.
• Use props if needed.
• Keep your breath continuous and even.
• Don’t rush to do the pose, and be gentle on your body while you release the pose.

Physical Alignment Principles for Halasana

• Keep your weight on your upper shoulders. Avoid it on your neck and head.
• Keep your upper body perpendicular to the floor.
• If it’s impossible to interlace your fingers, you can place them on the sides of the hips or keep them to support the spine in the initial stages.
• You can keep your knees bent initially.
• Tuck your chin into your chest, putting slight pressure on your chest.
• Your hips should be above your shoulders.
• Support your back with your hands if you can reach the floor.
• Keep your legs extended and your feet over your head until your toes touch the floor.
• Breath is very important, so keep it flowing.
• Avoid neck strain, and do not press your neck into the ground.
• Your core should be engaged while holding the pose.
• When you release, first release your hands, then support your spine, bring down your buttocks to the floor, and then bring your legs down.

Halasana and Breath

When you start the pose, take some deep breaths and relax. Inhale, and when you lift your legs off the floor, exhale. Keep breathing, and when you are about to bring your legs over your head, exhale, engage your core, and come to the pose. When you hold the pose, keep breathing, which will help to maintain balance and stability. While releasing, inhale and exhale, come down to the starting pose, and relax with a few breaths.

Halasana and Variations

• If you can’t reach the floor, you can support your feet on a cushion or a yoga block. You can also use the wall to support your feet.
• In the Half-Plow pose variation, you can lift both legs to 90 degrees.
• You may also slide the arms overhead and clutch your toes.
• You can support the Halasana pose with your hands at the lower back and this reduces the strain on your neck.
• You can also support your feet with cushions or a yoga block if unable to reach the ground.
• You can also do the ear pressure pose variation.

Take Away

Halasana pose is good for the entire body and increases blood circulation to your head region. It can also reduce your stress on the neck and shoulders. It helps to strengthen your legs, back, arms, and your abdomen region. This also helps to improve your pelvic floor muscles.

If you are a beginner, do this asana under the guidance of the yoga teacher. If you have any health concerns, consult your healthcare professional. You can do this asana according to your physical limitations and also support with the props. Start slowly be consistent and coordinate with your breath.

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