How to Do Halasana (Plow Pose): Steps & Benefits

Unearth the power of Halasana, or Plow Pose, in our comprehensive guide. From its rich history to step-by-step instructions, expert advice, testimonials, and variations, we cover everything you need to incorporate this transformative yoga pose into your practice. Discover how Halasana can boost your physical strength, enhance digestion, reduce stress, and promote better sleep. Begin your Halasana journey today and reap its many benefits.

By Team Elda,
Published Jul 11, 2023

Halasana, also known as the Plow Pose, is a traditional yoga asana that has been practiced for centuries. Derived from the Sanskrit words 'hala' meaning 'plow' and 'asana' meaning 'pose', Halasana is named for its resemblance to the shape of a traditional plow used in farming. This pose is known for its numerous health benefits, ranging from physical strength to mental wellbeing.

In this comprehensive guide, we'll walk you through the step-by-step process of performing Halasana, the potential benefits you can reap from this pose, and some precautions you should take to ensure safe and effective practice.

What is Halasana (Plow Pose)?

Halasana is an inverted yoga pose where your feet are positioned over your head. This posture is typically performed as part of a sequence that includes Sarvangasana (Shoulder Stand) and Matsyasana (Fish Pose), but can also be practiced on its own. As a moderate to advanced level pose, Halasana offers a wide range of benefits for both body and mind, making it a worthy addition to any yoga practice.

Step-by-step Guide to Performing Halasana

Before we delve into the steps, remember that it's important to practice yoga on an empty stomach, preferably early in the morning or at least four hours after your last meal. Now, let's explore the steps to perform Halasana:

  1. Lie flat on your back: Begin by lying flat on your back on a yoga mat or a flat surface. Your palms should be facing downwards, and your legs should be extended straight.
  2. Inhale and lift your legs: As you inhale, slowly lift your legs off the ground. Keep them straight and perpendicular to the floor.
  3. Support your hips: Place your hands on your hips and lift them off the floor as you exhale. Your legs should now be over your head.
  4. Extend your legs behind your head: Slowly lower your legs further until your toes touch the floor behind your head. If you cannot reach the floor, don't force it. Use a bolster or blankets to support your feet.
  5. Hold the pose: Keep your hands on your back for support, or you can clasp them together on the floor. Hold this pose for a few seconds or minutes, depending on your comfort level.
  6. Slowly release the pose: To come out of the pose, slowly roll your spine down onto the mat, supporting your body with your hands. Lower your legs onto the mat and relax.

Remember, it's not about how far you can go, but about listening to your body and practicing with awareness.

Benefits of Halasana (Plow Pose)

Halasana is a comprehensive pose that offers numerous benefits. Here are some key ones:

  1. Strengthens and stretches the spine: Halasana is an excellent pose for your back as it stretches and strengthens the spine, helping to alleviate backaches.
  2. Improves digestion: The inversion in Halasana helps stimulate the abdominal organs, improving digestion and metabolism.
  3. Reduces stress and fatigue: Halasana calms the brain, reduces stress, and alleviates symptoms of menopause.
  4. Boosts immunity: By stimulating the thyroid gland, Halasana helps regulate hormones, thus boosting immunity.
  5. Promotes better sleep: Regular practice of Halasana can help fight insomnia and promote better sleep.

Common Mistakes to Avoid While Doing Halasana

  1. Forcing your feet to touch the ground: It's important to remember that yoga is not about forcing your body into a pose but gently guiding it. If your feet don't reach the ground, that's perfectly okay.
  2. Not supporting your back: Your hands should support your back while you're in the pose to prevent strain.
  3. Moving too quickly: Yoga is about slow, mindful movements. Move slowly into and out of the pose to prevent injury.

Tips for Beginners

  1. Use props: If your feet don't touch the ground, use a bolster or folded blankets for support.
  2. Take it slow: Don't rush. Take your time to get into and out of the pose.
  3. Listen to your body: If you feel any discomfort or pain, come out of the pose. Yoga should be a nurturing practice, not a painful one.

Variations of Halasana

  1. Supported Halasana: This variation is perfect for beginners or those with tight hamstrings. Use a bolster or several folded blankets to support your feet.
  2. Halasana with bent knees: If straightening your legs is too challenging, try bending your knees and bringing them closer to your forehead.
  3. Halasana with leg variations: Once you are comfortable in Halasana, you can experiment with different leg positions, like splitting your legs apart or bending one knee at a time.


Halasana, with its rich history and numerous benefits, is a powerful addition to any yoga practice. It's a pose that cultivates strength, flexibility, and inner peace. As you embark on your journey with Halasana, remember that the journey is just as important as the destination. It's not about achieving the perfect pose but about listening to your body and mind as you practice. Happy practicing!

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