How to do Halasana (Plow Pose)

Do you want to learn how to do halasana (plow pose)? Then you’ve come to the right place.

Halasana is part of the closing sequence in Ashtanga yoga. The posture is about relaxation and turning your energy inward. It is a posture that is about self-reflection more than striving and achieving.

When you attempt the plow pose you might find yourself rounding your back to achieve the pose, but instead of rounding the back you want your hips to be lifted.

Practicing halasana offers a host of benefits, such as improved circulation and increased energy.

We will provide step-by-step instructions on how to do this pose, as well as discuss the contraindications for doing it. So, if you are interested in learning this pose, keep reading!

Benefits of halasana

  • Stretches the spine and neck
  • Improves flexibility
  • Stimulates the abdominal organs
  • Reduces stress and fatigue


  • Neck injuries
  • High blood pressure
  • Glaucoma

How to do halasana

Lie down on your back

Place your palms on the floor beside you with your fingertips pointing toward your feet.

Inhale and use your abdominal muscles to lift your legs off the floor so they are perpendicular to your torso. Your feet are pointing toward the ceiling. Take a moment here to make sure your pelvis is aligned and to activate the muscles in your pelvic floor and core.

Place your palms on the ground at your sides and continue to lift your legs and pelvis, bringing your legs over your head. Your toes should touch the ground over your head.

If you can’t touch your toes to the ground, bring your hands up to support your low back.

If your toes touch the ground, interlace your fingers and press your shoulders into the ground to help you lift up through the hips. Try not to round your back.

Don’t press your neck into the floor. There should be space between your neck and the floor.

Hold this posture for about 8 breaths before slowly coming out of it.

Watch this video with Kino for more details about how to do this pose.

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