Plow pose, also known as Halasana in Sanskrit, is an intermediate to an advanced level yoga pose that involves inverting the body and bringing the feet over the head. It is a restorative pose that can help to calm the mind and relax the body, as well as provide a number of physical benefits.
You can practice this pose before doing pranayama, meditation, savasana, or before going to sleep. Regular practice stretches the lumbar, thoracic, and cervical regions of your spine. This increases your suppleness, relieves backache, lengthens the spine, and stretches the shoulders. Other than that, it can reduce mucus or phlegm in the respiratory system.
Table of Contents
Benefits of Plow Pose
One of the primary benefits of plow pose is its ability to calm the mind and relax the body. When we invert our bodies, it has a natural calming effect on the nervous system, helping to reduce stress and anxiety. The plow yoga pose is also a great pose for relieving insomnia and other sleep disturbances, as it helps to quiet the mind and promote relaxation.
In terms of physical benefits, the plow pose yoga can help to improve flexibility in the spine and shoulders. As we age, it’s natural for our bodies to lose some of their flexibility, but practicing poses like plow can help to maintain and even improve flexibility over time. Plow yoga pose can also help to strengthen the core, legs, and arms, as the muscles in these areas are engaged to support the body in the inverted position.
Halasana pose can also stimulate the thyroid gland, which is responsible for producing hormones that regulate metabolism. By stimulating the thyroid gland, plow pose yoga can help to improve digestion and increase energy levels. It can also help to improve circulation and support the immune system.
The pose requires the use of the core muscles to maintain balance and stability, which can help to strengthen them. Some people find that a plow pose can help to reduce fatigue and increase energy levels. It is important to note that these benefits are not guaranteed and may vary from person to person. As with any yoga asana, it is important to practice with proper alignment and to use props as needed to support the body and prevent injury.
How to Do the Plow Pose?
Here are the steps for how to do the plow pose in yoga:
Lay down on your back with your arms by your sides and your palms on the ground.
Exhale and lift your legs off the ground, bringing them up and behind your head until your toes touch the ground.
Use your hands to support your lower back, placing them on the ground behind you with your fingers pointing towards your head.
Keep your legs straight and your toes pointed as you lift your hips off the ground and extend your spine.
Hold the pose for a few breaths, then slowly lower your legs back to the ground as you exhale.
It is important to practice proper alignment and to use props as needed to support the body and prevent injury. If you are not able to lift your legs all the way up, you can try using a bolster or block to support your lower back. As you become more flexible, you can try lifting your legs higher and straightening your spine more fully.
Before You Begin
It’s important to keep a few things in mind when practicing plow pose yoga. First, be sure to engage your core and keep your lower back pressed against the ground to protect your spine. It’s also important to keep your neck relaxed and your shoulders down away from your ears, as this will help to prevent strain on the neck and shoulders.
Plow pose can be challenging for beginners, so it’s important to listen to your body and only go as far as you feel comfortable. If you are new to the pose, you may want to start with a modified version by using a yoga block or folded blanket under your head for support.
In addition to calming the mind and relaxing the body, the plow pose has a number of physical benefits. It can help to improve flexibility in the spine and shoulders, as well as strengthen the core, legs, and arms. Plow pose can also stimulate the thyroid gland and improve digestion.
Variations of Plow Pose
Half plow pose: In this variation, the legs are raised only partially off the ground, with the hands supporting the lower back.
Supported plow pose: In this variation, a bolster or other prop is placed under the lower back to support the spine.
Wall plow pose: In this variation halasana, you have to lower your legs against a wall to provide support and stability.
One-legged plow pose: In this variation, one leg is raised up while the other remains on the ground.
Plow pose with bind: In this variation of halasana, the hands are brought together in a bind behind the back as the legs and torso are raised up.
Final Thoughts
Overall, the plow pose in yoga is a great pose to add to your yoga practice. It requires some strength and flexibility, but with a little practice and patience, you’ll be able to find relaxation and rejuvenation in this restorative inversion. Remember to listen to your body and never push yourself beyond your limits, and you’ll be able to enjoy the benefits of plow pose for years to come.
If you are looking to learn more about the Plow Pose or about more yoga poses, hop on to our 200 hours yoga teacher training program, where we unravel the best practices through the best yoga instructors.