Halasana (Plough Pose)
What is Halasana?
Halasana (Plough Pose) is a classic yoga pose known for its deep stretch to the spine and back muscles. The name “Halasana” comes from the Sanskrit words hala (plough) and asana (pose), as the final shape of the pose resembles a traditional plough used in agriculture.
Halasana is typically practiced at the end of a yoga session. Nonetheless, it is the third of the Sivananda series’ twelve prevalent asanas. The pronunciation of Halasana is hah-LAHS-uh-nuh.
Interesting new perspectives can be gained via the full-body stretch known as Halasana (Plow Pose), which involves putting your feet over your head and your torso upside down. Do it before you go to sleep, before you settle into pranayama, before you do Savasana (Corpse Pose), or before you meditate.
Daily Halasana practice promotes circulation and flexibility by stretching the cervical, thoracic, and lumbar spines. Back discomfort can be reduced, shoulders can be stretched, and the spine can be lengthened in this position. Along with gradually lengthening and regulating the breath, it can help reduce mucus or phlegm in the respiratory system and sinuses. Plow Pose relieves strain on the throat and neck when done correctly. However, to avoid neck strain or injury, prepare and practice carefully.
Which muscles are used in halasana?
- rectus abdominis
- transverse abdominis
- External obliques
- Internal obliques
- Erector spinae
- latissimus dorsi
- trapezius muscles
- gluteus Maximus
- gluteus medius
- gluteus minimus
- Hamstring Muscles
- Calf Muscles
- Pelvic Floor Muscles
- Neck Muscles
- deltoids
What are the Health Benefits of Halasana?
During the position, certain body components are stretched, increasing muscle flexibility. Losing excess weight around the neck, hips, tummy, and thighs is another benefit of this pose. With frequent practice of this stance, you will see the benefits. Additionally, this pose is beneficial for the neck, hamstrings, abdominal muscles, back muscles, and leg muscles. From the tips of the toes to the cervical region, it acts on nearly every muscle in the body. Additional advantages of Halasana include:
1. Improves the function of the Thyroid, Parathyroid, Pituitary Glands, and Endocrine Glands: By boosting blood flow to the neck and throat region, halasana activates these glands. This will enhance the function of endocrine glands by preserving hormone balance.
2. Halasana benefits abdominal organs (including the spleen, pancreas, liver, and kidneys): These organs are stimulated and massaged inverted by halasana. Through improved blood circulation, it enhances their function, lowers accumulated stress and pollutants, and boosts their metabolic efficiency.
3. Halasana benefits reproductive organs: The pelvic area’s blood circulation is improved with halasana. Therefore, it will assist women to increase fertility, regularize their menstrual cycles, and generally enhance the reproductive system’s health.
4. Halasana benefits digestion: This is the most effective asana for detoxifying the digestive tract. By boosting blood flow to the digestive system, it stimulates digestion. It relieves gas, eases constipation, and lessens upper-body discomfort brought on by poorly digested food. A person with acute dyspepsia shouldn’t practice it.
5. Halasana benefits asthma, cough, and colds: The chest is opened. Performing this pose regularly enhances lung function. Consequently, it relieves congestion from colds, lessens coughing, and eases asthma. It is, therefore, one of the very few poses that can help you avoid getting a cold.
6. Halasana benefits menopause: The increased blood flow to the neck stimulates the glands, improving hormonal balance. In addition to relieving hot flashes, mood swings, and other menopausal symptoms, it lowers stress.
7. Halasana benefits from headaches and sinusitis: By stimulating other parts of the body, halasana will relieve stress in the head and blood supply. In addition to lessening sinus congestion, the improved blood flow to the brain will lessen headache frequency and intensity.
8. Halasana benefits for insomnia: The altered breathing pattern and improved blood flow to the neck will aid in the person’s mental and physical relaxation. The body will relax, allowing people to sleep soundly at night and avoid constantly being asleep.
9. Halasana benefit for diabetes: As previously said, the pressure from the asana activates the pancreas, which aids in insulin production.
10. Halasana benefit for piles: The reduced blood flow to the lower abdomen will grow. The body is suspended in this stance, which relieves pressure in the anus area and relieves piles.
What are Preparatory poses for Halasana?
- Paschimottanasana (Seated Forward Bend)
- Bitilasana (Cow Pose)
- Marjaryasana (Cat Pose)
- A prelude to the complete Halasana stance is Poorva Halasana, also known as the preliminary plow pose. It’s not that difficult.
- Halasana is mostly followed by the Sarvangasana in the Padma Sadhana routine. Stretch your legs upward in the air so that you are high on your shoulders, supporting your back with your hands, rather than bending them 180 degrees over your head. Halasana goes hand-in-hand with Sarvangasana.
- Bridge exercise (Setu Bandhasana) is another yoga position that comes before Halasana.
How to do Halasana?
- On your back, lie flat. Have your jaw tucked and your knees firmly together.
- Take a deep breath. Take a breath. Raise your legs perpendicular to your chest, or until your feet point straight up.
- Tuck your hands beneath you, palms facing up. Get ready to lift your torso by placing your hands beneath your buttocks.
- Slowly raise your torso until it rests on your shoulders.
- You now need to bend your arms at the elbow. Place your hands behind your back to support yourself. Make sure your legs are over your head.
- Straighten your back slowly.
- Now, relax your calf muscles while maintaining a strong knee position. Keep your stance. The Sarvangasana pose is now yours.
- Lower your legs forward from this position until your feet are touching the floor above your head. Hold this position for approximately 30 seconds, taking periodic breaths.
Halasana video:
What are the Counter poses for Halasana?
- Matsyasana (Fish Pose)
- Urdhva Mukha Svanasana (Upward-Facing Dog Pose)
- Setu Bandha Sarvangasana (Bridge Pose)
- Cobra Pose (Bhujangasana).
- Another way to do it is to rock your body slowly in the Wind-Relieving Pose (Pavanamuktasana).
What are Alignment tips for Halasana?
- As you gaze up, be sure your neck and spine are in alignment.
- Try bearing your weight on your upper shoulders rather than your head and neck.
- When your feet are overhead, avoid swaying your neck or turning your head to look in a different direction.
- If you are unable to place your hands on your spine, you can place them on the sides of your hips.
- Bend your knees a little to make things more comfortable and easy.
- Put a little pressure on your chest by tucking your chin into it.
- Take note of if you’re shifting your weight more to one side than the other, and make the necessary adjustments.
- To prevent overstressing your neck, engage your arm and shoulder muscles.
- You can either intentionally curve your back or press your toes into the floor to stretch your spine for spinal alignment.
- If your toes don’t touch the ground, keep your hands on your back for support.
What are the Types of Halasana?
There are so many types of Halasana. Some are below mentioned:
- Ardha Halasana
- Ardh Padma Halasana
- Reclined Legs Raised Pose with a bolster
- Plow Pose with Halasana Hands-On Back
- Ear Pressure Pose /Karnapidasana
- Easy Plough pose/Purva Halasana
- Legs raised with strap
- Snail Pose
Ardha Halasana
What is Ardha Halasana ?
Hala means plow, while Ardha means half. It is known as Ardha Halasana because it is an intermediate version of Halasana. The Manipura Chakra, or Solar Plexus, is activated and balanced by Ardha Halasana.
In Ardha Halasana, the practitioner takes on the form of a half-plow. The practice known as “plow pose,” or halasana, involves the practitioner taking on the form of a plow. Half of the stance, or more accurately, the pause in the middle of halasana, is Ardha Halasana. This pose ends with ardha halasana, which is the midpoint of halasana. Another name for it is the Upward Stretched Legs Pose.
How to perform Ardha Halasana:
- In a supine position, lie down. Shavasana.
- Keeping your hand on the thighs, join the two legs.
- Breathe in slowly while maintaining a straight knee as you raise the leg perpendicular to the floor.
- Hold this pose for as long as you can after pausing to breathe.
- Bring your legs back and exhale.
- Go back to your regular posture and take some time to unwind.
- Repeat three to five times.
- Additionally, you are only able to accomplish one at a time.

Ardh Padma Halasana
What is the half lotus plow stance, also known as Ardh Padma Halasana?
Half is defined by “Ardha,” lotus by “Padma,” plow by “Hala,” and position by “asana.” An inversion that also provides the advantages of padmasana is Ardha Padma Halasana.
How to do Ardh Padma Halasana?
- With your legs extended and your feet together, take a seat.
- The half-lotus position is achieved by bending the right leg and placing the foot on top of the left thigh.
- Pull the straight leg over the head until the toes touch the ground, then roll backward while compressing down with the arms.
- Hold the left foot’s toes with both hands while drawing the arms over the head. The left leg doesn’t bend.
- Raise the extended leg while supporting the lower back with both palms. Slowly lower the torso and allow the left leg to drop to the ground.
- Repeat on the opposite side after swapping legs. Do several rounds on each side.

Reclined Legs Raised Pose with a bolster
With your lower back resting against a long-side bolster, assume Dandasana.
Exhale, then gently lie on your back with your shoulders, neck, and back of your head resting on the floor and your buttocks, hips, and sacrum resting on the bolster.
Plow Pose with Halasana Hands-On Back
Instead of keeping your hands stretched out on the floor, place them on your back for support when you are in the classic halasana stance.
Ear Pressure Pose /Karnapidasana
What is an Ear Pressure Pose?
The ear Pressure position is a relaxing modern position. Contemporary yoga classes frequently discuss how to incorporate the philosophical eight limbs of yoga into your asana practice and life. Karnapidasana is an uncommon yoga pose that emphasizes the concept of pranayama. Pratyahara is defined as the withdrawal of the senses, which means shutting out external stimuli to focus your attention inward.
A person can warm up to an Ear Pressure Pose with a Plow Pose (Halasana). It could be employed in a hamstring-focused or contemporary hip-opening sequence.
How to do Ear Pressure Pose :
- With the shoulders tucked under, begin in Plow Pose.
- Bring your knees to the floor and flex them on either side of your head.
- Keep your feet flat on the ground.
- To temporarily block out auditory distractions, allow your knees to lightly push against your ears.
- Before releasing your arms and gradually sliding out of the pose vertebra by vertebra, take at least five breaths.

Easy Plough pose/Purva Halasana
What is Purva Halasana?
A prelude to the complete Halasana stance is Poorva Halasana, also known as the preliminary plow pose. A plow is called a “hala” in Sanskrit, while “poorva” means “preliminary” or “previous.” In the last stance of Halasana, the plow is stimulated by the body. The first halasana pose, known as Poorva Halasana, has the legs pause at a 45-degree angle to the floor rather than returning to their starting position.
How to perform Poorva Halasana (Preliminary Plough Pose)?
- Breathe regularly and fully relax. Maintaining a straight posture, lock your wrists near your upper chest.
- To somewhat support the weight of the buttocks, make a fist and slide it under them.
- Slowly raise the legs straight up while holding your breath. The leg should be raised until it is approximately 45 degrees off the ground.
- Depending on how comfortable you are, hold this position for a few seconds to a minute or two.
- Breathe out slowly and release the posture. The legs ought to go back to being supine.
- Breathe regularly and relax all of your muscles.
- Depending on time and necessity, repeat this step up to ten times.
- Any backward bending stance can be performed as a counter pose after this one.

Legs raised with strap
How to do :
- In a supine position, lie down.
- Now secure your one-leg ankle with a strap.
- Using both hands, grasp the strap’s ends.
- Now, lift your leg by pulling the strap.
- Hold this position for a short while.
- Let go of the position.
- Proceed to the opposite leg.
- You can perform it on both legs at once or concurrently.
Snail Pose
What is a snail pose?
The Snail Pose is a substitute for Halasana or Plough Pose. The ultimate position resembles a snail or a plow and is a supine position with the body folded up backward.
This pose has an effect on the Crown Chakra (Sahasrara Chakra), Third Eye Chakra (Ajna Chakra), Solar Plexus (Manipura Chakra), and Throat Chakra (Vishuddha Chakra).
The entire spine is affected by the stretch pose known as “Snail Halasana,” which is done with the body inverted. Every internal organ is compressed and massaged, causing them to strengthen and function correctly.
How to do the Snail Pose?
- Just elevate your legs while lying flat on your back. You can raise these with the help of your hands. These can be placed on the ground around the hips or the lower back can be pushed back with the hands.
- It becomes a Halasana, or Plough Pose if the spine and legs remain straight during the ascent. This is the Snail Posture, though, if the lower back is rotated and the knees are bent throughout the pose.
- The legs can remain in this posture since the hands can support the back from the hip area.
- Allow the flex knees to drop from over the head and land near the shoulders. The hands would continue to be extended in the opposite way on the ground. In the inversion posture, the legs will be positioned somewhat apart from the head if they are kept extended, as in Halasana.
- Once you’re in the pose, you need to be careful not to put too much strain on your neck. You should break the stance if it gets too much.
- The position should be maintained for three to five minutes before switching back to the regular one.

What are the Contraindications and Precautions for Halasana?
When performing Halasana, you must take certain precautions:
- If you have a neck injury, hypertension, or diarrhea, you should no to do Plow Pose.
- It is not advised for pregnant women or those in the first two days of their menstrual cycle to perform Plow Pose (Halasana).
- Before practicing Plow Pose (Halasana), see a physician if you have a history of chronic illnesses or spinal problems.
- Avoid holding inversions for extended periods.
- If the stance hurts, don’t force it.
- Never do the plow stance if you have a head condition such as sinus, neck, or intestinal problems.
- Reduce the duration of inversions if you are having headaches.
- Always pay attention to your body.
What are Common Mistakes of doing Halasana?
Beginners should not attempt the Plow Pose. You must learn correct body alignment and develop a habit of doing the fundamentals. To do it safely, you must also possess adequate flexibility. You are not prepared for a plow if you are unable to shoulder-stand.
Prop Misuse
Plow Pose might endanger your neck if you place excessive strain on the cervical spine, which is the upper part of the spinal column. To help protect your neck and shift the weight from your neck to your shoulders, use a blanket as a prop.
If a blanket is used, it needs to be positioned properly. Bend the blanket into a rectangular shape that is roughly the same width as your yoga mat. If you desire more height, you can stack many thinly folded blankets.
The blanket should be placed at the end or in the middle of your mat. The most important thing is that your head is lying on the bare ground, with your shoulders resting on the blanket. This allows your head to slide if necessary. After positioning yourself in this manner, lift your legs above your head.
If the blanket bothers you, you can achieve a similar effect by tucking your scapulae securely, creating a small floor for your back, as is commonly done in Bridge Pose.
The bottom line
Your back muscles and spine will be deeply stretched in the calming, strengthening pose known as halasana. It can be performed alone, in a longer session, or as a component of a mini-sequence.
Halasana is a relatively difficult pose, but you can modify it to suit your needs.
Try Sarvangasana (Shoulder Stand) or Viparita Karani (Legs-Up-the-Wall Pose) if Halasana isn’t for you but you still want to benefit from inversions. You can also try an inversion sling or inversion treatment.
Before starting a new yoga practice, see your doctor if you are on any medications or have any health issues.
FAQs
What is Halasana with benefits?
In Halasana, also known as Plough Pose, one lies flat, raises their legs above their head, and touches their toes to the floor. The posture helps with digestion, lowers stress, stretches the spine, and stimulates the thyroid.
Who should not do Halasana?
cervical muscles that are weak or damaged. Weak calf muscles, hamstrings, and legs. Halasana should be avoided by pregnant ladies and women who are menstruating. Because this pose places a lot of strain on the lower abdomen, people with enlarged thyroids, spleens, or livers should avoid it.
Can I do Halasana every day?
Avoid doing Halasana on a regular basis if you suffer from headaches. On days when you are weak or exhausted, avoid this position.
What are the side effects of Halasana?
Furthermore, prolonged usage of Halasana might exert strain on the stomach organs, resulting in discomfort, indigestion, or constipation. Additionally, it can raise the chance of hamstring and lower back injuries, especially if the position is done without any warm-up or preparation.
References:
- Mandial, D. (2024b, July 15). Health Benefits of Halasana and How to Do It with Precautions. Truemeds. https://www.truemeds.in/blog/health-benefits-of-halasana-and-how-to-do-it
- Halasana – The Plough Pose | Steps | Benefits | Learn Yogasanas Online | Yoga and Kerala. (n.d.). Yoga. https://www.keralatourism.org/yoga/reclining-postures/halasana
- Physiotherapist, N. P.-. (2024e, October 31). Halasana: Health Benefits, Steps, Types, and How to do? – Mobile Physio. Mobile Physiotherapy Clinic. https://mobilephysiotherapyclinic.in/halasana-yoga-pose-steps-how-to-do/#What_are_the_Counter_poses_for_Halasana
- Cronkleton, E. (2021a, June 23). Benefits of Halasana. Healthline. https://www.healthline.com/health/fitness/benefits-of-halasana