Plow Pose (Halasana): Steps, Benefits & How To Do It

Halasana, or Plow Pose, is an inverted posture where you lie on your back and sweep your legs over your head until the toes rest on the floor behind you. It lengthens the spine, opens the neck and shoulders, and is associated with stimulating the thyroid region. Because it loads the neck, it is best built up gradually under guidance, women-first, in Kolathur.

How to do it

How to do Plow Pose, step by step

1
Lie on your back
Lie on your back with the arms alongside the body and the legs extended.
↓ Exhale
2
Lift the legs
Lift both legs up toward the ceiling, rolling the hips up and supporting the lower back with the hands.
↑ Inhale
3
Lower over the head
Lower the legs over the head so the toes reach toward the floor behind you, the back lifted and the neck long.
↓ Exhale
4
Hold and roll down
Hold gently with a steady breath, then roll the spine down slowly to release.
• Hold

The breath leads the movement: inhale as you open and lift, exhale as you fold and lower. One full round repeats the sequence leading with the other leg.

Benefits

What Plow Pose is good for

✓Lengthens the spine and may help ease stiffness across the back and hips
✓Opens and stretches the neck and shoulders
✓Stimulates the thyroid region and the abdominal organs
✓Is associated with calming the nervous system and easing everyday stress and fatigue
✓Stretches the hamstrings and the full posterior chain

What it works

Muscles and chakrasbody and energy

Muscles worked

Erector spinae (spinal muscles)
Hamstrings
Gluteals
Trapezius and neck flexors
Rectus abdominis
Calves (gastrocnemius)

Brighter violet marks the muscles this pose works most.

Chakras activated

ThroatVishuddha
Third EyeAjna

These are traditional energetic associations, not medical claims.

Stay safe

Who should take care

Avoid with any neck or shoulder injury, and never turn the head while in the pose
Avoid with high blood pressure
Avoid during pregnancy and on the first two days of menstruation

This is general guidance, not medical advice. If in doubt, check with your doctor.

Keep going

Learn this at Anand Yoga Centre

Practise it properly with Sailaja, who adjusts each person in a small women-only class in Kolathur.

Book on WhatsApp See classes

Reviewed by Sailaja Anand, yoga instructor at Anand Yoga Centre. Last updated 2026-06-14.

Questions

Plow Pose: common questions

Is Plow Pose suitable for beginners?

Halasana is generally considered an intermediate inversion because it loads the neck and shoulders. Beginners usually build towards it through Legs-Up-the-Wall and Shoulderstand first, and learn it with a teacher who can support the alignment.

What is the difference between Plow Pose and Shoulderstand?

In Shoulderstand the legs point straight up towards the ceiling, while in Plow Pose the legs continue over the head until the toes touch the floor behind you. Plow is often practised as a gentle counter or transition around Shoulderstand.

Can I do Plow Pose during my period?

Most traditional teachers advise resting from inversions, including Halasana, during the first two days of menstruation. Gentle restorative poses such as Supta Baddha Konasana are usually preferred on those days.

Why should I not turn my head in Plow Pose?

The full weight of the legs and back is supported through the neck and shoulders. Turning the head while loaded can strain the cervical spine, so the head stays still and the gaze rests softly upwards throughout.

How long should I hold Plow Pose?

Starting with 30 to 60 seconds is sensible while you are learning. With consistent practice and comfortable breathing, the hold can gradually extend to a few minutes, always coming out slowly and with control.

Plow PoseHalasana