Halasana (Plough Pose)


Halasana, known as the Plough Pose in yoga, involves lying on your back and raising your legs over your head to create a curved shape resembling a plough. This pose offers various physical and physiological benefits.


  1. Lie flat on your back with legs and feet together.
  2. Place arms beside the body, palms down.
  3. Relax the entire body.
  4. Lift both legs vertically, using abdominal muscles.
  5. Press down on arms, lift buttocks, and roll spine off the floor.
  6. Lower legs over the head, bringing toes towards the floor without straining.
  7. Bend elbows, place hands behind ribcage to support the back.
  8. Relax and hold the pose comfortably.
  9. Return by lowering arms and spine gradually.


  • Inhale in the lying position.
  • Retain breath while moving into the final pose.
  • Breathe deeply in the final pose.
  • Retain breath while returning to the starting position.


  • Beginners: Hold for 15 seconds, gradually increasing a few seconds each week until 1 minute.
  • Advanced practitioners: Can hold up to 10 minutes or longer.


  • Physical awareness on the abdomen, relaxation of back muscles and neck, respiration, and thyroid area.
  • Spiritual focus on Manipura or Vishuddhi Chakra.


  • Ideally performed after Sarvangasana (Shoulder Stand).
  • Transition from Sarvangasana by bringing feet slightly over the head for balance, then slowly lowering arms and legs into Halasana.
  • Follow with Matsyasana, Ushtrasana, or Supta Vajrasana as a counterpose for half the combined duration of Sarvangasana and Halasana.
  • Halasana prepares for Paschimottanasana.


Avoid if suffering from hernia, slipped disc, sciatica, high blood pressure, or serious back problems, especially neck arthritis.


  • Massages internal organs and activates digestion.
  • Relieves constipation and dyspepsia.
  • Revitalizes spleen and suprarenal glands.
  • Enhances insulin production by the pancreas.
  • Improves liver and kidney function.
  • Strengthens abdominal muscles.
  • Relieves back muscle spasms.
  • Tones spinal nerves and increases blood circulation.
  • Balances thyroid gland activity and metabolic rate.
  • Enhances the immune system.
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