Inversions arrow Plow
Halasana
Level of Difficutly: Intermediate
Print

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.

Contradictions: 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.




Last Updated:
Our Sponsor
Sacred OMs
Sacred Oms: A collection of sacred Om symbols to adorn your body and abode. Save 5-10% with your YogaBasics.com membership.
Premium Content
Our membership site is chocked full of detailed yogic information and deluxe features. Take our membership tour to find out all of the benefits of joining.
Yoga Poll
Do you have a Guru?
 
 
 
 
Yoga Scholarships
To encourage and support the development and training of great yoga teachers we have created a Yoga Scholarship program. If you need financial assistance for your 200+ hour yoga teacher training please apply for our scholarship. Partial scholarships are awarded twice a year to qualified candidates.
Yogic Wisdom
Let me not pray to be sheltered from dangers, but to be fearless in facing them. Let me not beg for the stilling of my pain, but for the heart to conquer it. Let me not crave in anxious fear to be saved, but hope for the patience to win my freedom.
Rabindranath Tagore
Spread the Love
Add this page to one (or more!) of your favorite social bookmarking sites:
Bookmark this page at: Digg Bookmark this page at: Del.icoi.us Bookmark this page at: Reddit Bookmark this page at: StumbleUpon Bookmark this page at: Yahoo Bookmark this page at: FaceBook Bookmark this page at: Google

Ahimsa, the yogic practice of non violence must be adhered to when engaging in the practice of hatha yoga. Respect your body's limitations and inner wisdom, if something feels wrong or dangerous, please do not do it.
Please consult your health care practitioner before starting a yoga, pranayama or other exercise program.

All contents copyright 2001-2007 Timothy Burgin and Yogabasics.com. All rights reserved. Om shanti peace.