Halasana (Plow Pose)

Hala:Plow  

Asana:Pose

Halasana is a folded inversion, traditionally considered a finishing pose that may be practiced at the end of a yoga session. As a finishing pose, it helps prepare the body for relaxation, pranayama and meditation.
To begin, lie down on the ground with arms at the sides and palms pressing down. Lift the legs up to a vertical position. Then lift the hips and spine from the floor, bringing the legs behind the head. The toes are then placed on the floor and the legs are gently straightened.
The name comes from the Sanskrit hala meaning "plow," and asana, meaning "pose." Therefore, halasana is also referred to as plow pose in English.
As with many yoga poses, the name comes from the basic shape of this pose, which resembles the traditional plows found in Tibetan and Indian culture. In the Sankrit poetic text, "Ramayana," King Janaka finds a beautiful young girl as she is plowing the earth. He takes the child and names her Sita. Sita grows up into a beautiful woman and eventually becomes a wife of Rama's. This story symbolizes the plow as being a tool for finding hidden treasures.
Halasana provides very strong opening benefits for the throat and heart chakras. This is different from the usual opening of these chakras, as in halasana, unlike in other heart-opening poses, they are protected in the front and opened at the back.


It is common to enter this pose from salamba sarvangasana. After finishing this asana, a counter pose in a form of a backward bending asana should follow; for example, fish pose.

How to do Halasana

1. Lie on your back with your arms beside you, palms downwards.
2. As you inhale, use your abdominal muscles to lift your feet off the floor, raising your legs vertically at a 90-degree angle.
3. Continue to breathe normally and supporting your hips and back with your hands, lift them off the ground.
4. Allow your legs to sweep in a 180-degree angle over your head till your toes touch the floor. Your back should be perpendicular to the floor. This may be difficult initially, but make an attempt for a few seconds.
5. Hold this pose and let your body relax more and more with each steady breath.
6. After about a minute (a few seconds for beginners) of resting in this pose, you may gently bring your legs down on exhalation.

Benefits of the Halasana 

1. Strengthens and opens up the neck, shoulders, abs and back muscles.
2. Calms the nervous system, reduces stress and fatigue.
3. Tones the legs and improves leg flexibility.
4. Stimulates the thyroid gland and strengthens the immune system.
5. Helps women during menopause.

Tips for Halasana

• 1.Do this asana slowly and gently. Ensure that you do not strain your neck or push it into the ground.
• 2.Support your back on the tops of your shoulders, lifting your shoulders a little towards your ears.
• 3.Avoid jerking your body, while bringing the legs down.