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The Plow pose (Halasana) steps, benefits and precautions

The plow pose is a yoga pose for intermediate to advanced level practitioners. That is why it is very important to practice it with the right yoga accessories or with an experienced instructor when you are just starting.

The Plow pose steps, benefits and precautions

Halasana meaning

The name halasana is derived from two sanskrit words.

  • ‘Hala’ means plow
  • ‘Asana’ means pose

The yoga pose is named after ‘Hala’ which is a farming tool used in india. It is used to prepare the ground for sowing crops.

The Plow pose (Halasana) steps, benefits and precautions

How to do the plow pose?

Here is a step by step guide to do the plow pose or halasana.

Step one

Lie with your back flat on the floor with the on sides. The palms of your hand should be facing in the downward direction.

Step two

Just like the Shoulder stand (Sarvangasana), lift your legs off the floor and raise them to a position perpendicular to the floor.

Step three

Now lift your hips off the ground with the support of your hands and try to move your legs over head. You can also use your hands to support your back while trying to do this.

In the final position of this step, your feet would be touching the floor just behind your head. You have to place your toes on the ground in a very gentle manner. Then move your arms to the side.

Ensure that your back is at an angle of 90 degrees to the ground. Most of the practitioners face issues while practicing this asana initially. It would help to use a yoga accessory like a yoga towel for support to the back/shoulder in this step.

Since your complete body is stretched in this step, it is very important to be careful and not sprain your neck or your back. 

Step four

Hold the Plow pose for about a minute. Now exhale and bring your legs down to the starting position.

It is important to do this part gently and slowly so that the danger of any injury can be minimized.

Benefits of the plow Pose

  1. For people with Thyroid issues like Hypothyroidism, the Plow pose is very useful. It stimulates the endocrine gland and helps in improving the well being of the immune system.
  2. Halasana helps in reducing stress and rejuvenates the practitioner’s body and mind. It helps in calming down the nervous system as well.
  3. The pose helps to stretch your back muscle and neck. It also opens up your shoulders and abdomen.

Precautions and contraindications

  1. Anyone suffering from a back or neck injury should not practice the Plow pose.
  2. People with blood pressure issues should also avoid Halasana.
  3. Halasana can also be dangerous for pregnant women and should be completely avoided.
  4. Since, the asana stretches your full body, it can be specially taxing for people who suffer from breathing issues like Asthma. Such practitioners should take proper medical advice before starting practice.

Related yoga poses to the Plow pose

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