Plow Pose
Halasana
Plow Pose (Halasana, meaning "plow" in Sanskrit, named after the traditional farming implement) is a deep inversion that folds the legs overhead until the feet reach the floor behind the head, creating an intense stretch through the entire posterior chain: the neck, upper back, lower back, hamstrings, and calves. It is traditionally practised after Shoulder Stand as the second in a sequence of cooling inversions, and the two poses complement each other beautifully. The folded shape compresses the abdominal organs and then releases them, which is understood to stimulate digestion and support detoxification. The pose has a quiet, withdrawn quality that tends to silence the mind and draw awareness deeply inward.
Benefits
- Stretches the shoulders, back, and hamstrings
- Stimulates the abdominal organs and thyroid
- Calms the brain and reduces stress
- Helps relieve insomnia and fatigue
- Relieves backache and headache
Step-by-Step Instructions
- 1
From Shoulder Stand, lower your feet toward the floor over your head.
- 2
Rest your toes on the mat behind you.
- 3
Keep your hands supporting the lower back or extend them along the mat.
- 4
Keep your legs straight and the back of the neck long.
- 5
Hold for 5–10 breaths, breathing deeply.
- 6
Return to Shoulder Stand to exit, then lower slowly.
Common Mistakes to Avoid
Crunching the neck: keep it long and relaxed
Feet not reaching the floor: keep the hips supported by the hands
Moving too quickly: slow and steady protects the neck
Modifications & Variations
Rest the feet on a chair or block instead of the floor
Use a shoulder stand blanket to protect the neck
Safety Notes
⚠Neck injury
⚠High blood pressure
⚠Pregnancy
⚠Menstruation (traditional contraindication)
⚠Asthma
