Plow Pose, or Halasana in Sanskrit, is an inversion that promotes flexibility in the spine and shoulders. With the toes reaching behind the head while lying down, this yoga pose can be quite restorative and activates the parasympathetic nervous system. At the same time, it engages the core and stretches the neck and hamstrings. This is a great pose for improving circulation and is typically used at the end of a practice to prepare the body for rest or meditation.
How do you do Plow Pose?
Step 1.
Begin laying on your back. Using your core strength and a bit of momentum as needed, roll backwards to lift your feet overhead.
Step 2.
Reach for the ground behind you with your toes, keeping the legs straight. Stack your hips over your shoulders.
Step 3.
Keep your chin gently tucked (avoid tipping your head from side to side to protect your neck).
Step 4.
Hands can stay on the ground with arms outstretched, or you can interlace your fingers. If you need to support your back, keep your elbows pressing into the ground as you bring your palms to the low back to help keep your hips elevated.
Step 5.
To come out, gently roll your spine back onto the mat and lower yourself back down to the ground.
Benefits of Plow Pose
Promotes deep relaxation by soothing the nervous system: the inversion calms the brain, relieves stress and fatigue, and quiets the mind.
Stimulates the abdominal organs as the pose massages and tones the digestive organs, improving digestion and helping with constipation.
Improves spinal flexibility and strength as it deeply stretches the entire spine, keeping it supple and strong, and also releases tension in the back muscles
A more restorative inversion that helps activate the parasympathetic nervous system; a perfect precursor prior to final rest (savasana).
Variations of Plow Pose
Classic Form: From Shoulder Stand, the legs extend overhead until the toes touch the floor behind the head, with the arms either extended on the floor, interlaced, or supporting the back. The spine stays long and the chest opens.
As you would in Shoulder Stand, use blankets under your neck/shoulders for extra cushioning; if your feet don’t touch the ground, you can use props like blocks or bolsters to bring the floor up.
Parsva Halasana (Side Plow Pose): From Halasana, the legs move together to one side, keeping the torso stable. This variation strengthens the obliques and increases spinal flexibility.
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