Halasana, or Plow Pose, is a deep, introspective inversion that calms the nervous system while stretching the spine, shoulders, and hamstrings. Named after the traditional farming plow used in ancient India, this posture symbolizes breaking through inner resistance and clearing mental clutter—making space for focus, clarity, and release.

Often used toward the end of a yoga sequence, Halasana helps transition the body and mind toward stillness. With proper support and mindful entry, it can be a deeply nourishing pose that invites surrender and spaciousness in both body and breath.

Benefits of Plow Pose

• Lengthens the Spine: Provides deep traction and decompression for the back
• Calms the Nervous System: Stimulates the parasympathetic response and relieves stress
• Stretches the Shoulders and Hamstrings: Opens the entire posterior chain
• Improves Digestion: Massages abdominal organs and supports internal detox
• Supports Better Sleep: Often practiced before Savasana to promote deep relaxation

How to Practice Plow Pose

1. Begin lying on your back with arms by your sides, palms facing down.
2. Inhale and lift your legs up toward the ceiling (into Shoulderstand or a similar variation).
3. On an exhale, slowly lower your legs over your head, aiming to bring the toes to the floor behind you.
4. Keep your hands on your back for support or rest them flat on the mat, fingers interlaced.
5. Draw the shoulder blades in and down, creating space between your ears and shoulders.
6. Keep the legs active and press the tops of the feet (or toes) into the floor if they reach.
7. Breathe deeply into the back body, holding for 5–10 breaths.
8. To exit, support your back with your hands and slowly roll down, one vertebra at a time.

Contraindications

1. Neck injuries or spinal conditions: Avoid or practice with professional supervision
2. High blood pressure or glaucoma: Avoid due to increased pressure in the head
3. Menstruation: Some traditions recommend avoiding inversions during this time
4. Pregnancy: Not recommended unless under the guidance of a prenatal specialist
5. Ear, sinus, or eye issues: Can aggravate pressure-sensitive conditions

Modifications & Variations of Plow Pose

Modifications:

1. Use a chair or wall: Rest the feet on a chair or against the wall for support
2. Blanket under shoulders: Helps protect the neck and maintain natural curvature
3. Don’t bring toes all the way down: Hover legs or rest them on blocks
4. Keep hands on the back: For extra spinal support throughout the pose

Variations:

• Karnapidasana (Ear Pressure Pose): Bend knees and bring them toward the ears
• One-legged Halasana: Extend one leg toward the ceiling, the other to the floor
• Dynamic Plow: Inhale legs up, exhale into Halasana, then repeat with control
• Restorative Version: Use props to support the legs and hold for several minutes

When to Avoid or Modify Halasana

• Neck or spine sensitivity: Avoid unless under expert guidance

• High blood pressure, glaucoma, or migraines: Skip or substitute

• Chronic fatigue or dizziness: May be too stimulating—opt for gentler inversions

• Early pregnancy or third trimester: Avoid due to positioning and pressure

• Emotional overwhelm: Deep inversions can be intense—use props or alternate postures

Why Practice Plow Pose?

Halasana is a deeply inward-turning pose that embodies the essence of surrender. By folding into ourselves, we access deep stillness, clarity, and space for breath. Practicing Plow Pose regularly encourages spinal flexibility, nervous system regulation, and a grounded sense of release. While it requires care and mindfulness, its benefits are far-reaching—physically, emotionally, and energetically.