We are independent & ad-supported. We may earn a commission for purchases made through our links.
Advertiser Disclosure
Our website is an independent, advertising-supported platform. We provide our content free of charge to our readers, and to keep it that way, we rely on revenue generated through advertisements and affiliate partnerships. This means that when you click on certain links on our site and make a purchase, we may earn a commission. Learn more.
How We Make Money
We sustain our operations through affiliate commissions and advertising. If you click on an affiliate link and make a purchase, we may receive a commission from the merchant at no additional cost to you. We also display advertisements on our website, which help generate revenue to support our work and keep our content free for readers. Our editorial team operates independently of our advertising and affiliate partnerships to ensure that our content remains unbiased and focused on providing you with the best information and recommendations based on thorough research and honest evaluations. To remain transparent, we’ve provided a list of our current affiliate partners here.
Health

Our Promise to you

Founded in 2002, our company has been a trusted resource for readers seeking informative and engaging content. Our dedication to quality remains unwavering—and will never change. We follow a strict editorial policy, ensuring that our content is authored by highly qualified professionals and edited by subject matter experts. This guarantees that everything we publish is objective, accurate, and trustworthy.

Over the years, we've refined our approach to cover a wide range of topics, providing readers with reliable and practical advice to enhance their knowledge and skills. That's why millions of readers turn to us each year. Join us in celebrating the joy of learning, guided by standards you can trust.

What Is Halasana?

Jessica Ellis
By
Updated: May 17, 2024
Views: 13,971
Share

Halasana, also known as plow pose, is one of the most basic yoga inversion poses. Gentle and restorative, halasana is often used in hatha yoga and other forms of yoga meant to rejuvenate the body. It is an excellent pose for stretching out a tired or aching back and can help improve flexibility all along the spine.

Starting halasana is usually easiest from the floor. Lying on a blanket or yoga mat, stretch the arms overhead so that they rest behind the body. Though the arms should be fully stretched, shoulders should be pulled down away from the ears, since this can put stress on the neck. Toes should be slightly pointed, creating a long stretch from fingertips to toes.

Using the core muscles of the abdomen, lift legs smoothly and simultaneously straight up. Relying on the core rather than the leg muscles helps make plow pose a full-body posture that improve core strength. Legs should be lifted over the head, so that toes come to rest behind the head inside the arms. This is a deep lower back stretch and it may feel good to rest in the position for a moment.

Activating the core muscles again, lift the back and hips so that weight is resting on the upper back and shoulders, and walk the feet backward a few more inches. If possible, the back should be perpendicular to the ground. Lift the arms and allow them to come forward, resting in front of the body. Once the arms are in position, hands move to the middle of the back, providing strength, balance, and support that helps straighten the back even farther. Arms can also remain flat on the floor, or clasped together on the floor for a deeper stretch.

Breathing while in halasana can take some practice. The neck and throat are somewhat compressed in this pose, so it is important to keep the throat relaxed to prevent oxygen restriction. Breathing in through the nose and out through the mouth is often recommended. If breathing is difficult, consider placing a foam block or folded blanket under the neck and shoulders to help ease the pressure of the body on the floor.

Exiting halasana is usually done by a simple reversal of movements. With hands on the low back, lift legs up in the air. Some people will hold their legs perpendicular to the floor, making the entire body a long, straight line up to the sky. Bend at the hips to slowly lower the spine back to the ground, letting the legs follow until they are stretched out in front of the body again.

Share
WiseGeek is dedicated to providing accurate and trustworthy information. We carefully select reputable sources and employ a rigorous fact-checking process to maintain the highest standards. To learn more about our commitment to accuracy, read our editorial process.
Jessica Ellis
By Jessica Ellis
With a B.A. in theater from UCLA and a graduate degree in screenwriting from the American Film Institute, Jessica Ellis brings a unique perspective to her work as a writer for WiseGeek. While passionate about drama and film, Jessica enjoys learning and writing about a wide range of topics, creating content that is both informative and engaging for readers.

Editors' Picks

Discussion Comments
By CandyLady — On Nov 21, 2014

I was out of yoga for awhile and now that I am starting again, I am having trouble getting my legs to the floor. I know as you get older it becomes harder to bend as well, but I still believe I can do this. Can anyone suggest ways to improve my flexibility while trying to get back to this pose?

Jessica Ellis
Jessica Ellis
With a B.A. in theater from UCLA and a graduate degree in screenwriting from the American Film Institute, Jessica Ellis...
Learn more
Share
https://www.wisegeek.net/what-is-halasana.htm
Copy this link
WiseGeek, in your inbox

Our latest articles, guides, and more, delivered daily.

WiseGeek, in your inbox

Our latest articles, guides, and more, delivered daily.