Halasana, हलासन also known as Plough Pose or Plow Pose because it resembles a wooden plow that is traditionally used in fields to till the soil. This is one highly essential yoga asana or yoga move which helps in eradicating the back pain caused due to various reasons. In fact this is one of the most effective asanas which involves stretching of each part of the spine, especially the upper spine. It is not an easy pose to accomplish initially so you should take it easy when starting off.

How to do Halasana (Plow pose)

  1. Lie down flat on your back with the arms alongside the body and the palms facing down
  2. Do keep both the legs straight and close together all throughout the practise of the basic pose of halasana.
  3. Make sure you have relaxed the whole body and prepared your mind for the plough pose.
  4. Now, slowly raise both your legs to a vertical position. Try to make use of the abdominal muscles more than the arms while raising the legs.
  5. Use your hands to support behind the back and helps you aid in raising the legs further up.
  6. Exhale now and continue raising your legs over the head, bending at the waist, lifting the back and the buttocks.
  7. Try with all efforts to get your feet all the way down until the toes touch the ground directly behind the head.
  8. Make sure you are keeping both the feet together while at this pose.
  9. Comfortably place the palms facing down in the ground and slowly prepare to come out of the pose.
  10. First lower your back to the floor and then slowly return back to the normal position.

Health benefits of Halasana (Plow pose, हलासन)

  • Strengthens the neck, shoulders, abs and back muscles
  • Calms the nervous system
  • Reduces stress and fatigue
  • Tones the legs and improves leg flexibility
  • Stimulates the thyroid gland
  • Strengthens the immune system
  • Helps women during menopause
  • It balances the spleen and the liver and increases the digestion and absorption activities properly
  • Helps to balance the secretion of pancreas and protects the body
  • This yoga asana strengthens the lungs

Precautions for Plow pose/ Plough pose

  • People suffering from a herniated disc, neck arthritis, hernia, sciatica, high blood pressure, or any serious back problem, should not perform this asana.
  • This asana is not recommended to women during menstruation.
  • Pregnant women should not practice this halasana yoga. 

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