Plow

Halasana

Level: Intermediate
Pronunciation: (hah-LAHS-anna)

Instructions

1. Lying on the floor with the arms along side the body with the palms down, bend the knees and kick and rock the legs up and back, bringing the bent knees to the forehead and placing the hands under the hips.

2. Slowly straighten the legs, reaching the toes to the floor over the head.

3. When the toes touch the floor, you can release the arms into one of three positions: a) along the floor, palms down behind your back; b) interlace the fingers behind your back and gently squeeze the shoulder blades together; c) slide the arms over your head and hold onto the toes.

4. Breathe and hold for 4-10 breaths.

5. To release: bend the knees back to the head, and carefully and slowly roll the spine back onto the floor.

Benefits + Contraindications

Benefits: Plow pose improves circulation of blood and lymph, stimulates the thyroid and immune system and releases stress and tension in the shoulders and back.

Contraindications: Recent or chronic shoulder, neck or back injury or inflammation, unmedicated high blood pressure, menstruation, pregnancy (after 1st trimester).

Modifications + Variations

Modifications: Place a folded blanket under the shoulders.

Variations: There are three arm positions for this pose: A) along the floor, palms down behind your back; B) interlace the fingers behind your back and gently squeeze the shoulder blades together; C) slide the arms over your head and hold onto the toes.

Vinyasa

Use one or more of the following postures to build a sequence leading up to this pose: Bridge, Shoulderstand.

Use one or more of the following postures to build a sequence ending after this pose: Wind Relieving pose, Joyful Baby, Belly Twist.

Share with

Friends & Students

Explore More

Forward Bending Poses
  • adho mukha shvanasana • Downward Facing Dog

    Downward Facing Dog

  • Standing head to knee pose / Dandayamana Janu Sirsasana

    Standing Head to Knee

  • Rabbit Yoga Pose • sasangasana

    Rabbit

  • Gomukasana • cow face pose

    Cow Face Pose

  • Half Pyramid • ardha parsvottanasana

    half pyramid

  • Uttanasana • Standing Forward Fold

    Standing Forward Fold

  • Standing Splits • urdhva prasarita eka padasana

    Standing Splits

  • Parsvottanasana • Pyramid

    Pyramid

Remove Ads with a

Premium Membership

Viewing ads supports YogaBasics, which allows us to continue bringing you quality yoga content. Sign up for a premium membership to remove all ads and enjoy uninterrupted access to the best yoga resources on the web.

Categories for Plow

Asana Type

Focus

Chakras

Elements

Explore More

Yoga TipsAdviceArticlesPracticesBasicsTechniques

  • Restarting a yoga practice

    11 Ways to Reboot Your Yoga Practice

  • practicing a yoga lifestyle

    13 Key Tips for Creating a Successful Yoga Lifestyle

  • mala bead meditation

    Using Mala Beads to Deepen Your Yoga Practice

  • Tips to Expand Yoga Practice

    3 Paths for Expanding Your Yoga Practice

  • yoga and supplements

    The Best Supplements to Improve Your Yoga and Life

  • Tips to Sit Cross-Legged

    Tips to Be Comfortable Sitting in a Cross-Legged Position

  • Morning Yoga Tips

    12 Morning Yoga Tips to Start and Sustain Your Practice

  • Hip Openers

    Hip Openers: Tips, Benefits, Anatomy & Poses

  • Ways to Realign Your Chakras

    11 Ways to Realign Your Chakras

Leave a Reply

Your email address will not be published. Required fields are marked *

Yoga Basics