Plow Pose

Plow Pose, or Halasana, is an advanced backbend.

Plow Pose

Halasana is from the Sanskrit word hala, meaning “plow.” This is a healing asana designed to connect the yogi to the earth, calm the mind, and promote sleep.

Other benefits of Plow Pose include:

• Alleviates backaches, stress, sinus pain, and headaches
• Stimulates the thyroid and the abdominals
• Stretches the torso, shoulders, and spine

To Perform Plow Pose

1. Usually this pose extends out of a shoulder stance, but you can also move into it from Corpse or resting pose, arms flat at your side.
2. Exhale and lift your legs into the air, rotating from the hip while your torso stays firm.
3. Inhale and then, on the exhale, extend your legs over your body.
4. Even experienced yogis can’t always touch the floor with their feet. If your core is strong, keep the legs extended over the head, or use a chair or yoga equipment such as blocks or bolsters for support.
5. Pull the shoulders up toward the ears slightly to ease strain on the neck.
6. Press the arms firmly into the earth.
7. Hold the pose for a minute or more, breathing deep.
8. To release the pose, exhale and bring the legs down slowly, or, if advanced, continue into a shoulder stance.

For more instruction on Plow Pose, visit Yoga Journal or seek the assistance of a certified yoga instructor.

The strength of this pose comes from your core, so advance gradually.

Take care not to let momentum swing you back, as that might cause an injury. Better to ease backward gradually as you become more familiar with the pose.

Lift up onto the tops of the shoulders to extend your range.

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