Plow Pose Defined

What Is Halasana?

In Sanskrit, hala means "plow"—the agricultural implement drawn by oxen to turn the soil. Asana means "pose." The shape of the body in Halasana, with legs reaching behind the head, resembles the curved blade of a traditional Indian plow.

The metaphor extends beyond shape. Just as a plow prepares the earth to receive seeds, Plow Pose is said to prepare the body and mind for deeper transformation. It's often sequenced near the end of practice, as part of the cooling-down inversions that precede Savasana.

Halasana is closely related to Shoulderstand (Sarvangasana)—practitioners often move between the two poses. While shoulderstand emphasizes vertical lift, Plow Pose adds a deep forward fold that stretches the entire back body.

Setting Up the Pose

Starting Position

Lie on your back on a folded blanket (or blankets), with the blanket edge at your shoulders. This elevation protects the neck by allowing it to maintain its natural curve rather than flattening completely against the floor. Your head rests on the floor, off the blanket.

Lifting Into the Pose

Bend your knees and use your core strength to roll your hips up and over, bringing your legs behind your head. Straighten the legs and let the toes reach toward the floor behind you. Your weight rests on your shoulders and upper arms—not on your neck.

Arm Position

Options include keeping the arms on the floor with palms down (for support), interlacing the fingers beneath you and pressing the arms into the floor (to lift the spine higher), or reaching the arms overhead toward the feet.

Toes and Floor Contact

Ideally, the toes touch the floor behind you. If they don't reach, that's fine—let them hover and allow the pose to stretch the back body without forcing the feet down.

What the Pose Offers

• Stretches the entire spine — The forward fold position lengthens from tailbone to skull base
• Opens shoulders and upper back — The arm position and weight distribution stretch the shoulders and thoracic spine
• Stretches hamstrings — With straight legs, the back of the legs receive deep stretch
• Calms the nervous system — The combination of inversion and forward fold activates the parasympathetic response
• Prepares for shoulderstand — The position acclimates the body to shoulder-bearing inversions

Variations

Knees to Ears (Karnapidasana)

From Halasana, bend the knees and bring them toward the ears. This deepens the spinal flexion and adds compression to the front body—a more introspective variation.

Wide-Legged Plow

Spread the legs wide while in the pose. This adds an inner thigh stretch to the back body opening.

With Chair or Block

If the feet don't reach the floor, rest them on a chair seat or blocks placed behind the head. This provides support while you work toward more flexibility.

Contraindications

Halasana is not appropriate for everyone. Avoid or significantly modify if you have:

• Neck injuries or cervical spine issues — Even with proper setup, the pose places the neck in a vulnerable position
• High blood pressure — Inversion increases blood pressure to the head
• Glaucoma or eye conditions — The increased pressure may be problematic
• Pregnancy — Generally avoided, especially later in pregnancy
• During menstruation — Some traditions recommend avoiding inversions during this time

Sequencing Plow Pose

Halasana typically appears late in a practice sequence, after the body is thoroughly warm. It often follows or precedes Shoulderstand, and the two poses together form a traditional closing sequence. After Plow, a gentle counter-pose like Fish Pose (Matsyasana) helps balance the neck position. Always rest in Savasana after these deep inversions.