How to Do Plow Pose (Halasana) in Yoga

Also Known As: Plough Pose

Targets: Shoulders, back, neck, hamstrings, and calves

Level: Intermediate

To prop or not to prop? That is the question in Plow Pose (Halasana) just as it is in Shoulderstand. Each teacher may have their own opinion about whether you should use a folded blanket under your shoulders in this pose. Those trained in Iyengar yoga are strong advocates for the prop. The idea is that using the blanket makes more room for the neck so it doesn't get compressed and allows for a neutral spine.

Benefits

Plow Pose stretches the shoulders, back, neck, hamstrings, and calves. It is a pose that will stretch the paraspinal muscles of the lower back, which are often not targeted in other poses, and may help relieve a backache—though it should still be practiced with caution. In general, plow is considered to be a relaxing and calming pose.

Step-by-Step Instructions

Come to lie on your back. If you are using a blanket, position yourself with your shoulders on the blanket and your head and neck on the floor. Tuck your shoulder blades under.

1. Bring your arms onto the ground and extend them toward the front of your mat with your palms facing down. Press into your palms and forearms for leverage to lift your legs to 90 degrees and pause there. Then lift your butt and use your abs to bring your feet up and over your head until your toes touch the floor behind your head. Keep your legs straight.
2. Bring your palms together and interlace your fingers, keeping your arms straight. Reach the knuckles toward the front of the mat while rooting into shoulders but lifting the chest for length.
3. If your shoulders have moved, carefully rock your shoulders back underneath of you one at a time. Your hips should be aligned over your shoulders. Press into the feet for support and stability.
4. Once you are in position, do not turn your head to look around the room, as this can be dangerous for your neck. Keep your neck in its neutral alignment and your gaze upward.
5. Since the diaphragm is compressed, it's hard to breathe in this position. Try to stay for 5 deep breaths.
6. To come out, first return your arms onto the ground, palms facing down. Release your arms, lift your feet, and roll the spine one vertebra at a time slowly down to your mat. Keep your legs straight and feet together.

Common Mistakes

Plow Pose is not for beginners. You need to be well-accustomed with the basics and understand proper body alignment. You will also need to have sufficient flexibility to do it safely. If you cannot do Shoulderstand, you are not ready for Plow.

Prop Misuse

Plow Pose can put your neck in a vulnerable position if you place too much weight on the top of the spinal column (your cervical spine). Using a blanket as a prop can help protect the neck so the weight will be on your shoulders instead of your neck.

If you use a blanket, it must be set up correctly. The blanket should be folded into a rectangular shape that is about as wide as your yoga mat. You can stack several thinly folded blankets if you want more height.

Place the blanket at the very end of your mat or toward the middle of it. The important thing is that your shoulders are on the blanket and your head is off of it, resting on the bare floor. This is so your head can slide if necessary. Set yourself up this way and then lift the legs overhead.

If you don't like the blanket, you can get a similar effect by making sure that your shoulder blades are firmly tucked, making a little platform for your back as is often done in Bridge Pose.

Modifications and Variations

There are a few ways to help you achieve this pose, and you can use this pose as part of a more challenging sequence.

Need a Modification?

If your legs cannot fully extend overhead and onto the floor then you should perform a different pose to avoid putting pressure on the cervical spine. Try doing a Bridge Pose or Legs Up the Wall, instead.

Up for a Challenge?

Plow Pose is a good launching pad for Shoulderstand. After your Shoulderstand, come out through Ear Pressure Pose (Karnapidasana).

Safety and Precautions

Do not do Plow Pose if you have any neck, shoulder, or back injuries or chronic pain conditions. You should also avoid it in conditions where you do not want increased blood pressure in your head, such as glaucoma, following dental bone grafts, or with uncontrolled high blood pressure.

Try It Out

Incorporate this move and similar ones into one of these popular workouts:

• Yoga Inversion Sequence
• Yoga and Pilates Workout
• Sivananda Yoga Sequence