How to Do Halasana (Plow Pose) Steps & Benefits

Yoga Tecaher Training Course in Rishikesh

Introduction of Halasana

Halasana, also known as the Plough Pose, is a yoga asana that offers numerous benefits for the body and mind. It is an inverted posture that involves folding the body in such a way that the feet come over the head, resembling the shape of a plough. In this article, we will explore the steps to perform Halasana correctly, along with its benefits, precautions, modifications, and more.

What is Halasana (Plough Pose)?

Halasana is a powerful yoga pose that provides a deep stretch to the entire spine, including the neck, back, and shoulders. It also engages the abdominal muscles and stimulates the internal organs. The name "Halasana" is derived from the Sanskrit words "hala," which means "plough," and "asana," which means "pose." This pose resembles the shape of a traditional plough used in agriculture, hence the name.

Benefits of Halasana

Halasana offers a wide range of benefits for both the physical and mental well-being. Some of the key benefits include:

  • Spinal Health: Halasana helps in improving spinal flexibility, relieving tension, and alleviating back pain.
  • Stimulation of Internal Organs: This pose stimulates the abdominal organs, promoting digestion, and regulating metabolism.
  • Thyroid Function: Halasana can help in balancing the thyroid gland and regulating its function.
  • Relaxation: Practicing Halasana can induce a sense of calmness and relaxation, reducing stress and anxiety.
  • Improved Blood Circulation: The inverted position of the pose enhances blood flow to the brain, improving mental clarity and focus.
  • Strengthened Core: The abdominal muscles are engaged in this pose, leading to a stronger core and improved posture.

Precautions and Contraindications

While Halasana is beneficial, it is important to practice it with caution and be aware of certain precautions and contraindications:

  • Neck or Spinal Injuries: Individuals with neck or spinal injuries should avoid this pose or practice it under the guidance of an experienced yoga teacher.
  • High Blood Pressure: People with high blood pressure should avoid Halasana, as the inverted position can increase blood pressure further.
  • Menstruation: Women should avoid practicing Halasana during menstruation, as it can interfere with the natural flow of blood.
  • Pregnancy: Pregnant women should avoid Halasana, especially during the later stages of pregnancy.

It is always advisable to consult a healthcare professional or a certified yoga instructor before attempting any new yoga pose, especially if you have any underlying health conditions.

Step-by-Step Guide to Perform Halasana

Follow these step-by-step instructions to perform Halasana:

  1. Lie on Your Back: Start by lying flat on your back on a yoga mat, with your arms resting beside your body and palms facing down.
  2. Engage Your Core: Draw your navel towards your spine to engage your core muscles.
  3. Lift Your Legs: Slowly lift your legs off the ground, keeping them straight and together.
  4. Support Your Hips: Place your hands on your lower back for support, keeping your elbows shoulder-width apart.
  5. Lift Your Hips: Use your core strength to lift your hips off the ground and bring your legs overhead.
  6. Lower Your Legs: Continue to lift your hips until your toes touch the ground behind your head.
  7. Maintain the Pose: Hold the pose for a few breaths, keeping your spine straight and your chin tucked in.
  8. Release the Pose: To release, slowly lower your legs back down to the starting position, one vertebra at a time.

Modifications and Variations of Halasana

If you find Halasana challenging or need modifications, you can try the following variations:

  • Supported Halasana: Place a folded blanket or bolster under your shoulders for added support.
  • Half Halasana: Instead of lowering your legs all the way to the ground, keep them at a 45-degree angle.

Remember to listen to your body and choose the variation that feels comfortable and safe for you.

Breathing Techniques for Halasana

Breathing correctly during Halasana can enhance its benefits and promote relaxation. Follow these breathing techniques:

  • Inhalation: Take a deep breath as you lift your legs and hips off the ground.
  • Exhalation: Exhale slowly as you lower your legs behind your head and maintain the pose.
  • Normal Breathing: Once in the pose, breathe normally and deeply, allowing the breath to flow naturally.

Tips for a Successful Halasana Practice

Here are some tips to enhance your Halasana practice:

  • Warm-up: It is essential to warm up your body before attempting Halasana. Gentle stretching exercises for the neck, shoulders, and spine can help prepare your body.
  • Practice Regularly: Consistency is key. Aim to practice Halasana regularly to experience its full benefits.
  • Listen to Your Body: Pay attention to any discomfort or pain during the pose. If something doesn't feel right, modify or come out of the pose.
  • Be Patient: Halasana may take time to master. Be patient with yourself and allow your body to gradually progress.

Common Mistakes to Avoid in Halasana

Avoid these common mistakes to ensure a safe and effective Halasana practice:

  • Rounding the Neck: Avoid tucking your chin too much, as it can strain the neck. Keep your neck in a neutral position.
  • Using Momentum: Do not swing or use momentum to lift your legs. Focus on engaging your core and lifting with control.
  • Overarching the Lower Back: Maintain a natural curve in your lower back and avoid excessive arching.

Preparatory Poses for Halasana

Certain poses can help prepare your body for Halasana and improve your flexibility. Consider including these poses in your warm-up routine:

  • Bridge Pose (Setu Bandha Sarvangasana)
  • Fish Pose (Matsyasana)
  • Shoulder Stand (Sarvangasana)

Including these poses before Halasana can gradually prepare your body for the full expression of the pose.

Follow-up Poses to Halasana

After practicing Halasana, it is beneficial to follow it up with poses that counterbalance its effects and restore the body's balance. Some suitable follow-up poses include:

  • Fish Pose (Matsyasana)
  • Bridge Pose (Setu Bandha Sarvangasana)
  • Child's Pose (Balasana)

These poses help stretch the spine in the opposite direction and provide relaxation.

Frequently Asked Questions about Halasana

Q1: Is Halasana suitable for beginners?
A1: Halasana can be challenging for beginners, but with proper guidance and practice, it can be gradually mastered.
Q2: Can Halasana help in reducing belly fat?
A2: While Halasana engages the abdominal muscles, it is not specifically targeted for reducing belly fat. Regular practice of yoga and a balanced diet are more effective for overall weight management.
Q3: Can I practice Halasana if I have a herniated disc?
A3: It is best to consult a healthcare professional or a qualified yoga instructor if you have a herniated disc before attempting Halasana.
Q4: Can Halasana cure thyroid problems?
A4: Halasana may help in balancing the thyroid gland's function, but it is not a standalone cure for thyroid problems. It is advisable to consult a medical professional for proper diagnosis and treatment.
Q5: Can I practice Halasana during pregnancy?
A5: It is generally recommended to avoid practicing Halasana during pregnancy, especially in the later stages. Consult your healthcare provider for suitable prenatal yoga poses.


Halasana, the Plough Pose, is a beneficial yoga asana for improving spinal health, stimulating internal organs, and promoting relaxation. By following the correct steps, modifications, and breathing techniques, you can safely practice Halasana and experience its numerous benefits. Remember to listen to your body, be mindful of any precautions, and consult a healthcare professional if needed. Incorporate Halasana into your regular yoga practice to enhance your overall well-being.