Supine Yoga Pose

Plough Pose

Halasana

Halasana (Plough Pose) is one of the restorative asanas and a beginner-level posture. The sympathetic nervous system is calmed and rejuvenated by Halasana. The pose improves toxin removal from the digestive and urinary tracts while maintaining glandular balance, may provide relief from hypertension, and enhances mental clarity through increased cerebral blood flow. Its name comes from 'Hala' (plough) and 'asana' (pose), and the practice activates the Vishuddhi Chakra, bringing practitioners closer to meditation.

DifficultyBeginner

CategorySupine Yoga Pose

ChakraVishuddhi (Throat) Chakra

Beginner

How to do it

Steps to Perform Plough Pose

1Lie on the mat in the supine position. Keep the feet together and place the palms close to the thighs.
2Inhale and slowly lift the legs up to a 90-degree angle.
3Support the back with your hands and gently raise the hips and lower back off the mat.
4Exhale and extend the legs behind, over the head, and place the toes on the mat.
5Try to keep the back perpendicular to the mat.
6Hold the posture while breathing normally. Exhale, release by bringing the legs to the floor, and relax in Shavasana.

Why practise it

Benefits

Stimulates the abdominal organs and the thyroid gland.
Improves the digestive system; beneficial for diabetes patients.
Calms the brain and reduces stress and anxiety.
Helps relieve menopause symptoms; therapeutic for backache, headache, infertility, insomnia, and sinusitis.

For beginners

Tips

Halasana can be challenging for beginners even though it is a beginner-level asana.
Prepare through Pawanamuktasana, Padahasthasana (Hands to Feet Pose), Sethu Bandhasana (Bridge Pose), and core-strengthening asanas.