Halāsana
Plow Pose
Updated:
Benefits
- ✓Stretches the entire spine and shoulder girdle
- ✓Stimulates the thyroid and parathyroid glands
- ✓Calms the brain and helps with insomnia and nervous exhaustion
- ✓Massages the abdominal organs and improves peristalsis
Instructions
- 1.
Preparation — from Sarvangasana
Halasana usually follows Sarvangasana. Set up the same blankets (3–4 folded, shoulders on the edge). Enter shoulderstand with blankets and stabilize the body vertically.
- 2.
Lowering the legs behind the head
From Sarvangasana, slowly lower the straight legs behind the head. The toes touch the floor (or a support) behind the head. Keep the spine lengthened — do not collapse the torso. If the feet don't reach the floor, place a chair or blocks behind the head.
- 3.
Alignment and arms
When the feet are stable, you can release the hands from the back and extend them on the floor behind you with interlaced fingers. Press the arms into the floor and lift the thigh bones upward. The chin touches the sternum. Breathe calmly into the back of the ribcage.
- 4.
Holding and exiting
Hold for 1–5 minutes. To exit — support the back with the hands, lift the legs back into Sarvangasana, and slowly lower the body down. Never drop suddenly from Halasana — control is essential. Lie on the back for 30 seconds.
Modifications & Props
Props needed
For beginners — with a chair behind the head
Place a chair behind the head and rest the toes on the seat. The feet don't need to reach the floor — the chair provides support and allows the spine to lengthen safely. Gradually decrease the height as you progress.
For intermediate — with blocks under the feet
Place one or two blocks on the floor behind the head and rest the feet on them. This intermediate height is suitable when the chair is already too high but the feet don't yet reach the floor. Gradually transition to a lower block.
With a strap around the thighs
Place a strap around the mid-thighs at hip width to keep the legs parallel. The strap prevents the legs from splaying apart and helps maintain control and stability in the pose.
⚠Contraindications
- •Neck injury — strictly contraindicated, as well as cervical spondylosis
- •Menstruation — in Iyengar tradition inversions are avoided during menstruation
- •Uncontrolled high blood pressure — practice only under supervision
Frequently Asked Questions
What should I do if my legs don't reach the floor?
Use a chair or blocks behind the head — the feet rest on the support. This is standard Iyengar practice, not a compromise. Over time and with regular practice of Sarvangasana and Paschimottanasana, flexibility will improve and the legs will reach lower.
Halasana before or after Sarvangasana?
Traditionally, Halasana follows Sarvangasana. The sequence is: Sarvangasana → Halasana → Karnapidasana → Supta Konasana (if practicing the full series). Halasana also serves as a transition for exiting shoulderstand.
Related Poses
Supported Shoulderstand
Sarvangasana is the "mother of asanas" according to Iyengar. Learn how to practice it safely with blankets and avoid neck strain.
Seated Forward Bend
Paschimottanasana stretches the entire posterior chain and calms the mind. Learn the correct technique and how to avoid back strain.