(Plow Pose)


  • Lie down on the back with legs touching together and hands beside the body with palms facing upwards.
  • Take a deep breath and while inhaling raise both legs vertically at 90-degree angle.

  • Continue breathing, now while breathing lift hip and back off the ground with the support of hands. Bend legs forward curving back and rest legs on the floor.

  • Balance the whole weight on the shoulder.

  • Be sure that both the legs are straight.

  • Continue breathing and hold the position for 30 to 60 secs as per capacity.

  • Release and repeat asana for 3-4 times.

  • Releasing procedure- slowly bring down the leg to the normal position, avoid jerking.

Beginners Tip

  • Shoulder blades should be firm against the back, for that Use folded blanket or pillow bellow shoulder to comfort.
  • For a beginner, it might be difficult to rest legs on the floor, place legs on folded blanket or pillow.

Precautions and Contraindications

  • Diarrhea
  • A headache

  • High blood pressure

  • Menstruation

  • Heart disease

  • Enlarged thyroid, spleen or liver

  • Neck injury
  • Glaucoma

  • Detached retina

  • Pregnancy

  • Slipped disc

  • Weak blood vessels in the eyes.

  • Cervical spondylitis

Benefits of Halasana (Plow Pose)

  • It increases oxygen and blood supply to brain eyes, ears, nose and throat so improve functions of this organs.
  • It improves the function of the thyroid, parathyroid, and pituitary glands. As all the other endocrine glands are regulated by the pituitary gland, it improves the function of the endocrine system is improved.

  • Improving the supply of fresh blood to heart so whole circulatory system get improve

  • It reduces physical, emotional and mental stress.

  • It increased lung capacity as the diaphragm work against gravity in this posture

  • It also improves digestion, circulation and reproductive system.

  • It helps to calm the brain, cures mild depression, stress.

  • It stretches and gives strength to back neck and shoulder muscles.

  • It relieves the symptoms of menopause, Fatigue, insomnia.

  • This asana helps cure sinusitis, asthma, obesity, and infertility.

Preparatory Poses

  • Sarvangasana
  • Setu Bandha Sarvangasana

Follow-up Poses

  • Adho Mukha Svanasana
  • Paschimottanasana