Plow Pose (Sanskrit: Halāsana / हलासन)
The word ‘Hala’ means plow which is a common farming tool used by Indian farmers. It has been named so because when we practice this asana our body resembles a plow. Halasana (Halāsana) is a part of the Sarvangasana series that works on our spinal flexibility, increases our shoulder and neck strength, and enhances our endurance levels.
Instructions for Doing the Plow Pose
- Start by getting into the final position of Salamba Sarvangasana I (Shoulder Stand) with a secure chin lock. In this position, the weight of your body will be born by your shoulders, neck, and elbows with your legs raised up against the pull of gravity.
- Release the chin lock and lower your torso a little to move your arms and legs over your head. Rest your toes on the floor.
- Keep your legs straight by locking your knees and pulling up your hamstrings muscles. Try to keep your back perpendicular to the floor.
- Place your palms in the middle of your back to support your spine.
- Once you are sure that your back is indeed perpendicular to the floor, stretch your arms on the floor, in the opposite direction of your legs.
- Hook your toes in and stretch your arms and legs fully.
- Now, interlock your fingers and turn your wrists away to rest your thumbs on the floor. Feel the stretch in your arms and elbows.
- Hold this position for about 60 seconds to 5 minutes, breathing normally, without any jerks.
- To release the asana, release your arms first and then raise your legs up to assume step 1’s position (Salamba Sarvangasana I). Now, slowly slide your body down on the floor (without lifting your head off the floor) and lie flat on your back to relax.
Benefits of Doing the Halasana
- Halasana powerfully strengthens your neck, shoulders, abdominal area, and spine.
- It strengthens and tones your legs as well, especially your hamstrings and thighs.
- This asana makes you more flexible and increases your endurance levels.
- Regular practice of Plow Pose helps you calm your nervous system, reducing stress, anxiety, and mild depression.
- It gently stimulates your thyroid gland, strengthening your immune system.
- This asana boosts your digestive system, helping you get rid of bloating and flatulence.
- Plow Pose is also beneficial for those suffering from high BP, sinus, insomnia, and infertility.
Precautions
- Do not practice this pose if you have a neck, shoulder, spinal, elbow, or wrist injury.
- Those who have recently recovered from diarrhea should also avoid this pose.
- Women should avoid this pose during their menstrual cycles or if they are pregnant.
- Attempt this asana only after sufficiently practicing preparatory backbends and inversions like Ardha Halasana, Pavana Muktasana, and Setubandha Sarvangasana.