How to do Halasana (Plow Pose) & it’s benefits

An inverted back-stretching pose which provides your entire back with a good stretch and brings flexibility and strength to your back muscles.

Hala-Plow| Asana-Pose

This asana is pronounced as hah-LAHS-anna, Sanskrit- हलासन. Halasana posture resembles a shape of plow after you enter into this pose. This is one of 12 Hatha yoga poses and very useful for thyroid disorders. A plow is a farming tool generally used in Indian agriculture to prepare the soil for sowing crops. Plow prepares the soil for crops and the same way this pose prepares us for a healthy body and mind.

Benefits of Plow Pose

  • Stimulates the reproductive organs and thyroid glands.
  • Strengthens the immune system of our body
  • Helpful for women during menopause
  • Reduces stress, depression, and calms the nervous system
  • Strengthens back muscles and opens up the neck, shoulders, abs.
  • Provides flexibility to spine and effective for weight loss.
  • Helps to make spinal cord flexible and strong.
  • Improves digestion and appetite


If you have any recent medical concerns, discuss with your doctor before practicing this yoga pose. Practitioners suffering from a hernia, diarrhea, slipped disc, sciatica, neck arthritis, high blood pressure, or back problems should not practice this pose. Women shouldn’t practice this pose during pregnancy and menstruation.

Steps to do a perfect Plow PoseDSC_0782.JPG

  • Lie on your back with your arms beside you and palms facing downwards.
  • Now inhale gently and while exhaling press your palms on the ground using your abdominal muscles and raise both the legs vertically at 90-degree angle.
  • Continue to breathe normally and allow your legs to touch the ground behind your head by making a 180-degree angle.
  • Relax and hold this pose for few breaths. Don’t force your body.
  • Now, gently bring your legs down on exhalation.
  • Relax and repeat this pose for 3-4 times.


You must make sure to keep your stomach and bowels empty before you practice this pose. Ensure to have your meals at least four to five hours before you practice this asana so that your food gets properly digested, and you can expand your body fully during the practice.

For a beginner, it might be difficult to touch your toes on the ground. But, never force your body. Regular practice of yoga will bring flexibility and you can do this perfectly. Practice this asana slowly and gently. Don’t strain your back during the posture. Halasana could be followed by Cobra pose as a counter pose. Once you mastered the Halasana pose, you can intensify(variation) your practice by doing the Parsva Halasana.

Now, don’t wait. Enjoy your yoga practice and have an awesome day! If you feel this article is helpful to you then share your experience with us by commenting below. We would be happy to hear from you!



Author: Rakesh Pradhan

Rakesh Pradhan is a Yogi, Blogger, Civil Engineer and a continuous learner. When he was 14 years old, one day his neighbourhood uncle asked him about Yoga and Meditation. He got so motivated about the amazing benefits of this beautiful Yoga that he started reading Yoga books, watching videos and practising yoga poses. Now, he is helping people to learn Yoga and keep them away from stress and lifetsyle diseases.