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Plow pose

6 amazing benefits of plow pose

Halasana (Plow Pose)

‘Hala’ in the Sanskrit language means a ‘Plow’, as this pose resembles the shape of a plow, hence the name. Plow is traditionally used agricultural tool in India which is used for digging the soil to prepare soil of the fields to grow crops. Halasana is part of the Savangasana and a continuation thereof.

Halasana Yoga Details

Sanskrit NameHalasana
English NamePlow Pose
Difficulty LevelIntermediate
Plow Pose quick details

Plow pose benefits following muscles:

  • Upper Back muscles
  • Middle Back muscles
  • Lower Back muscles
  • Hip muscles
  • Hamstrings
  • Neck muscles

Plow Pose Steps

1. First perform ‘Salamba Sarvangasana’ with a firm Chin lock.

2. Now release the chin lock, lower your trunk slightly and move your arms and legs over your head and rest the toes on the floor.

3. Tighten your knees, pull up your hamstring muscles at the back of your thighs, and raise your trunk.

4. Now place your hands on your back and press them to keep your trunk perpendicular to the floor.

5. Now stretch your arms on the floor in the opposite direction to that of the legs.

6. Now hook your trunks and fully stretch your arms and your legs.

7. Now interlock your fingers and turn your wrists so that your thumbs now rest on the floor. Now stretch your palms and fingers, tighten your arms at your elbows and pull them from your shoulders.

8. Your legs and your hands are stretched in opposite directions and your spine is completely stretched.

9. While interlocking the fingers, you should change your interlock every minute from right thumb on the floor to left thumb for harmonious development and elasticity of wrist, elbows, and shoulders.

Plow Pose Precautions

1. In the beginning interlocking of fingers is difficult but with regular practice, it can be achieved.

2. In the beginning keeping toes firmly on the floor will be difficult but if the people lengthen his Sarvangasana pose then the practitioner can also lengthen his stay in the Halasana.

3. You can perform this pose from 1 minute to 5 minutes as per your time and requirements.

4. For coming out of pose release your hands, raise your Sarvangasana pose, and slowly slide down on the floor. Now lie flat on the floor and relax for some time.

Plow Pose Benefits

1. Abdominal organs – Plow Pose rejuvenates abdominal organs due to contraction.

2. Backache – Relieve backache as the spine receives an extra supply of blood because of forward bend.

3. Cramps cured – In this pose interlocking and stretching of palms and fingers cure cramps in the hands.

4. Stiff shoulder & elbows – People suffering from stiff shoulders and stiff elbows gets relief.

5. Arthritis – People suffering from arthritis of the back and lumbago will get relief with this asana.

6. Stomach Pain – Pain in the stomach due to the wind is relieved and the person immediately feels lightness.

Frequently asked questions:

Q1. When should Halasana be avoided?

Ans: Pregnant women and women during menstruation should avoid Halasana People suffering from slip disc problem, injured cervical muscles, Sciatica problems, migraines, enlarged thyroid and spleen should also avoid Halasana.

Q2. How long to hold Halasana?

Ans: You can perform Halasana from 1 minute to 5 minutes as per your time and specific requirement.

Q3. Is Plow pose safe during pregnancy?

Ans: No Plow pose is not safe during pregnancy because lot of pressure comes on the stomach area so pregnant women and women during menstruation should avoid Plow Pose.


Plow pose (Halasana) is excellent for a person having a tendency for high blood pressure if they perform Halasana first before doing Sarvangasana, they will not feel rush of the blood in their head.

Halasana is a preparatory pose to Paschimottasana, improvement in this pose will also lead to performing Paschimottasana well with ease.

Do share your experience of Plow Pose (Halasana) with other users of this site and share this article with your friends and family. If you have any questions regarding this Pose you can ask in the comments section below.

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