InversionIntermediate
Plow Pose
Halasana
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About This Pose
Plow Pose (Halasana) is a deep inversion that brings the feet over the head while lying on the back. This pose provides an intense stretch for the entire spine, shoulders, and hamstrings while stimulating the thyroid gland and calming the nervous system. The inverted position promotes blood flow to the brain and upper body, creating a deeply refreshing and rejuvenating effect.
Step-by-Step Instructions
- 1
Lie on back
- 2
Lift legs overhead
- 3
Support back with hands
- 4
Lower feet toward floor behind head
- 5
Rest toes on floor
- 6
Hold with steady breath
Alignment Cues
- Relax shoulders away from ears
- Breathe deeply into back body
- Keep legs active
- Support back if needed
Benefits
- Stretches entire spine deeply
- Calms nervous system
- Stimulates thyroid gland
- Improves circulation to brain
- Releases shoulder tension
- Promotes relaxation
Modifications
- Use blanket under shoulders
- Support back with hands
Variations
- Knees bent
- Arms extended
Cautions & Contraindications
Cautions
- Avoid neck pressure
- Move slowly and controlled
Avoid this pose if you have:
- Neck injury
- Back injury
Quick Facts
Primary Focus
spineSecondary Focus
hamstrings
Suggested Hold
30 seconds
Tags
inversionforward foldspineintermediate
Equipment
yoga mat
