Halasana (Plow Pose): Basics, Steps, Benefits & More

Halasana (Plow Pose), is a full body stretch that requires you to change your thinking while doing it. Practicing Halasana before meditation, Pranayama, Shavasana (corpse pose), or sleeping definitely gives you a new interesting perspective on things.

Halasana Basics

Sanskrit Pronunciation	Halasana  (hah-LAHS-ah-nah)
Meaning	‘Hal’ resembles ‘plow’ asana means “pose” or “posture.”
Pose Type	Inversion, Stretch
Pose Level	Intermediate Level
Style of yoga	Hatha yoga
Other Names	Plow Pose, Plough Pose
Stretches	Arms, shoulders, and knees
Strengthening	Deep core muscles
Duration	30 second to 3 minutes

Halasana Meaning

Like other yogasanas, Halasana got its name from an equipment used in farming. This land plow has been used extensively in India and Tibet.

‘Halaasana’ is also made up of two words, ‘Hal and Asana’, i.e. ‘Plough’ is similar to ‘Plough’ and Asana means posture. In Indian traditional agriculture, a plow is a specialized hand tool used for plowing fields. In its full posture this asana looks similar to the same ‘Plough’, hence it is called ‘Halasana’ and ‘Plow Pose’ in English.

Halasana is an asana which is equally beneficial for both men and women but it plays an important role in making the body of women slim. This is necessary to make our body flexible. This yoga is the best asana to strengthen the abdominal and back muscles and arms. There are many sleeping powers in your body which the body is never able to utilize. With the practice of Halasana, the body is able to regain the power to activate many such forces.

Although there is some difficulty in doing this asana, but once the body is balanced, it can be practiced easily.

Practice Guide For Halasana

The Practice Guide to Perform Halasana serves as a valuable resource for yoga enthusiasts seeking to advance their practice, offering a structured and detailed approach to mastering this challenging yet rewarding yoga pose.

Halasana: Step-by-step instructions

• First of all, lie on your back by laying yoga mats on the floor.

• Keep both your hands straight on the ground in a completely relaxed posture.
• Make breathing normally.
• Now take a deep breath and bring both feet up together. And keep both feet standing at an angle of 90 degrees.

• This is Ardhalaasana.
• While breathing, raise your hips and back from the floor with the help of your hands.
• After this, while moving your feet above the head, bend at a 180-degree angle until your toes touch the floor.

• Keep in mind, that the feet should not bend. Slowly move your feet back to the ground.
• Keep your eyes focused on the navel or nose.
• Remove the hands from the waist and keep them straight on the ground. The palm will remain upwards.

• The waist will be parallel to the ground, also keep in mind that you do not have to pressurize your neck nor push it towards the ground.
• Now press your chin into the pit of your throat. Place your hands on your back and support your back with elbows on the ground.

• Initially, you will have difficulty being in this posture but after a little effort, you can do it easily.
• To get into the initial position, first, open the joints of the hands and then rest on the palms with the force of 90 and then 60 degrees, resting on the ground.
• Do not hurry while leaving the seat. Bring the legs back to normal with a uniform speed.

It is an excellent asana, relatively easy to perform, and can be practiced by all, from child to young. This asana must be practiced with the other yoga asanas. 

Preparatory Poses

• Paschimottanasana (Seated Forward Bend)
• Marjaryasana (Cat Pose)
• Bitilasana (Cow Pose)

Follow up Poses

• Matsyasana (Fish Pose)
• Setu Bandha Sarvangasana (Bridge Pose)
• Urdhva Mukha Svanasana (Upward-Facing Dog Pose)

Benefits Of Halasana (Plow Pose)

Since the entire body is involved in doing this asana, it benefits all the body parts. It takes some time to do this asana with full confidence. This asana can change your outlook towards living life.

• Tones muscles: Plow pose engages various muscle groups such as the core, back, shoulders, and legs. Regular practice helps in toning and strengthening these muscles, leading to increased overall muscle tone and strength.

• Relieves stiffness: By stretching the back, shoulders, and hamstrings, plow pose helps in relieving stiffness and tension from these areas. It is particularly beneficial for individuals who experience tightness in the back and hip muscles.

• Enhances blood circulation: The inverted position of plow pose facilitates blood flow towards the upper body and head. This increased blood circulation helps in refreshing the brain, improving concentration, and nourishing the organs.

• Improves posture: Practicing plow pose regularly helps in aligning the spine properly, thus improving overall posture. It also stretches the shoulders and neck, relieving tension accumulated from poor posture.

• Stimulates the thyroid gland: Plow pose stimulates the thyroid gland, which plays a crucial role in metabolism regulation. This can be beneficial for individuals with thyroid issues or those looking to boost their metabolism.

• Strengthens core muscles: While in plow pose, the core muscles are engaged to stabilize the body and support the spinal column. Regular practice helps in strengthening the core, which is essential for maintaining stability and preventing back injuries.

• Calms the mind: The gentle inversion combined with deep breathing in plow pose helps in calming the mind and relieving stress. It can also alleviate symptoms of anxiety and mild depression.

• Improves digestion: The compression of the abdomen in plow pose stimulates the digestive organs, aiding in digestion and relieving constipation.

• Thyroid health: Halasana stimulates the internal organs of the person and the thyroid glands so that it works properly. One of the best yoga poses for thyroid health.

• Promotes relaxation: Plow pose is often practiced towards the end of a yoga session or as part of a relaxation sequence. Holding the pose allows the body to relax deeply, promoting a sense of calmness and tranquility.

Time Interval

Practicing plow pose (Halasana) in the morning is often recommended by experts for several reasons, including better digestion and higher energy levels.

Practicing yoga in the morning helps in awakening the body and mind, setting a positive tone for the day ahead. Since the stomach is typically empty or lighter in the morning, it’s easier to perform yoga poses without discomfort from a full stomach.

Precautions

• Do not take yoga if you have a shoulder injury, heart-related disease, or are suffering from Carpal Tunnel Syndrome.
• Do not practice Halasana if you have diarrhea or neck injury problems.
• If you have difficulty moving your feet to the floor while performing the Plow Pose, do not do this asana or under the supervision of a specialist.

Conclusion

Halasana is not a difficult asana, before practicing which you have to overcome the fear in your mind that you may fall while practicing. Once perfected, this asana provides important physical benefits.