Plow Pose (Halasana)

Plow Pose
  • The Plow Pose is also known as Halasana in Sanskrit.
  • The Plow pose is not for beginners as it is an intermediate-level yoga pose.
  • Each teacher has their opinion about whether the blanket should be used under your shoulder or not in this pose, just like the Shoulder Stand Pose.
  • The idea of using the blanket under the shoulder so the neck gets more space and doesn’t get compressed with pressure. As the shoulder will gain weight rather than the neck.
  • The Sanskrit word Halasana stands as Hal means plow, and asana means pose or posture, and thus, the name is plow pose.

How to do Plow Pose

  • You can start the pose by lying on your back on yoga mat. If you are using the blanket, make sure that your shoulders are on the blanket while your head and neck area are on the floor.
  • Bring your arms beside your body and extend them towards your leg direction.
  • Your palms should be facing the floor.
  • Now slowly press your arms and forearms simultaneously for the support, lift your leg to 90-degree and pause your leg for a few seconds.
  • You need to put your feet over your head until your toes are touching the floor. Also, make sure that your legs are straight.
  • You need to put your feet over your head until your toes are touching the floor. Also, make sure that your legs are straight.
  • Now, try to stretch your arms and bring your palms together such that your fingers are interlaced.
  • Your knuckles should be in the front direction of the mat as well as lifting your chest for strength.
  • Make sure that there is an alignment of your hips to your shoulder for support and stability.
  • Moreover, you should keep your neck straight and stare in an upward direction so that you can make a focused and stable pose.
  • Also, turning your head during the pose could be dangerous, leading to a neck injury.
  • Try to stay for 5 breaths in the pose.
  • Finally, you can release the pose by taking the arms from the position and lay them beside your body in such a way that your palm should be facing the floor.
  • Now, lift your legs slowly from the position and keep your legs straight in a resting place.
  • Try to take a few minutes of rest after releasing from the pose.

Benefits of Plow Pose

  • Reduces fatigue and stress as it calms the brain.
  • Stretches the shoulder and spine.
  • It also stimulates abdominal organs.
  • Relieves the symptoms of menopause.
  • Moreover, it is therapeutic for headache, backache, insomnia, infertility, and sinusitis.

Contraindications of Halasana

  • Neck Injury
  • Diarrhea
  • Menstruation
  • High blood pressure & Asthma
  • Avoid this pose in pregnancy.

Follow-up Poses

Preparatory Poses


Side Plow Pose Yoga (Parsva Halasana)

  • The Sanskrit word Parsva Halasana is pronounced PARSH-vah.
  • The term comes from the Sanskrit word – Parsva Halasana, where parsva means side or flank, Hal means plow, and asana means pose or posture.
  • This pose can be performed by keeping the feet on the floor.
  • You need to keep your hands on your back, and your feet should be on your left side in a comfortable position.
  • Try to keep your pelvis in a neutral position, and your hips should be parallel to the floor as your hip can sink in one side as you are performing your feet to the left side.
  • You need to hold the pose between 30 seconds to 1 minute and again, take the feet back to the center.
  • Again, take 2-3 breaths, then move your feet to the right side with the same time limit.
  • Finally, you can release the pose by taking the feet back to the center.


1. Is it normal to feel back pain while doing Halasana?

If you feel back pain while doing halasana, then you should stop doing it at the moment. 
And learn more of other basic yoga poses to make your back flexible.

2. Who Invented Halasana?

The Halasana is described in “Complete illustrated book of yoga” by Swami Vivekananda in 1960 and in “Light of Yoga” by B.K.S Iyengar in 1966 that reflects the halasana may have older origins.

3. Can we do halasana in the evening?

It is fine to do most any kind of yoga in the evening with an empty stomach. At Least there should be 3-4 hours of gap after a meal. But most yoga poses like meditation and pranayama are recommended in the evening time to calm down the mind. 

4. How many repeats can we do for halasana for weight loss?

There is no set of repeats for any yoga pose or even halasana. It may vary how much you can perform, and time is the essential factor. If you have 10 minutes, you can adjust yourself within the given time.

5. Is halasana good for health after having food?

You should avoid doing halasana or any yoga pose after having food. There should be at least 3 – 4 hours of gap between meals and doing yoga.

6. Should we hold our breath or breath as usual while doing halasana?

You should never hold your breath while doing halasana; your breath should be normal.

7. What is the duration of halasana?

Halasana is usually performed between 1 to 5 minutes and is done after doing Sarvangasana.

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