Plow pose Halasana

Halasana, Plow pose For Spine Health

Plow pose is considered as beginners pose, however it takes several practices to get into the pose and one needs to understand how to get into the pose correctly. It is one of the highly recommended pose for those who suffer from thyroid issues. Halasana is Sanskrit name for plow pose. It resembles the traditional plow instrument of Indian culture. This pose also considered to reveal the hidden power inside. By practicing halasana one will rejuvenate entire system. It increases the circulation and suppleness in spine, helps to releases stress and tension in neck region. It has a calming effect on nervous system, improves elimination of toxins from urinary and digestive tracts. It gives a relief for those who suffer from high blood pressure and promotes brain health by promoting clarity. Other benefits of plow pose are – reduces backache, headache, insomnia, breathing issues, sinusitis and improves fertility. If you are practicing plow pose start with shoulder stand or bridge pose and then slowly move to plow pose. Once you are in the pose, do not turn your neck to see sides as it could cause injury to neck – Healthy Life.

LEVEL :Beginner

Anatomy: Shoulders, Spine, Thyroid

Pose Type :Forward Bend,

Sanskrit :Halasana (hah-LAHS-anna) hala = plow


  • Increases spinal flexibility
  • Stretches the shoulders
  • Stimulates the thyroid gland
  • Massages the internal organs
  • Boosts immunity
  • Relieves stress and fatigue


  • Pregnancy
  • High blood pressure
  • Serious back problems
  • Hernia
  • Sciatica
  • Diarrhea
  • Asthma
  • Neck injury
  • Glaucoma


  1. Lie on your back with your arms alongside your body, palms facing down. Inhale and use momentum to reach your feet toward the sky.
  2. Support your lower back with your hands. Press your palms into the back of your torso to straighten the spine, and press your upper arms into the ground.
  3. Exhale and slowly lower your toes toward the floor, beyond your head.
  4. Release your hands from your lower back and interlace your fingers on the floor. Squeeze your shoulders together and tuck them underneath you.
  5. Stay in Plow pose for up to five minutes. To release, unclasp your hands and place the palms flat on the floor. Keeping your chin tucked into your chest, exhale and slowly roll all the way down to the floor.



  • Paschimottanasana (Seated Forward Bend)


  • Keep your hands on your back if your feet don’t reach the ground.
  • Widen your feet to release tension in the hamstrings.
  • Practice with your feet against a wall, and slowly walk your feet down the wall.



Sarvangasana (Shoulder stand pose)


  • Setu Bandha Sarvangasana (Bridge pose)
  • Matsyasana (Fish pose)


  • Breathe shallow breaths into the throat.

Try to straighten the legs.


  • Reach your arms overhead, and hook your big toes with your thumbs and forefingers.
  • Enter the pose from Sarvangasana (Shoulderstand).


  • Turning the head while in the pose
  • Releasing the hands to the ground, if the feet are not touching the floor

Credit: This article and image published in Healthy Life with prior permission from

Author: Sumana Rao | Posted on: December 20, 2021

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