Halasana: Plow Pose

Pronunciation: ha-LAW-suh-nuh

Translation:  In Sanskrit, "Hala" means "Plow".  This posture is called "Halasana" because in the final position the body resembles the Indian plow. Halasana is a basic seminal inversion pose.  It is considered one of the variations of Sarvangasana (the Shoulderstand).  Halasana is often one of the first inversions to be practiced after Adho Mukha Svanasana (the downward facing dog pose) and Prasarita Padottanasana (the wide-legged standing forward bend).  Inversions bring fresh blood and oxygen to the brain which is revitalizing and refreshing. 

 "Inversions cultivate the yogic mind."
-- B.K.S. Iyengar

To keep the body safe, the neck should have its normal curve. Although it is possible to do Sarvangasana and its variations without blankets or props (such as shoulderstand foam) or a yoga strap for your arms, we recommend that you use them.  Experienced practitioners who are very flexible can go without blankets.  Ashtanga practitioners often do not use blankets in their vinyasa practice (flowing yoga from pose to pose) either.
For most practitioners the pose is easier than shoulderstand.  When it is performed with props, it is good for beginners for whom it is not contraindicated (see below) , particularly if they have a yoga instructor to show them the pose.

Technique:  Before starting the pose, prepare your props.  Put down a yoga mat.  Make a neat stack of three or more firm blankets. Fold each into a neat rectangle and very carefully align them into a stack with the folded edges on top of one another.  Place the folded edges close to one end of the mat.  Leave sufficient space for your head to rest on the mat when your shoulders are supported at the edge of the stack of blankets.  The stack should be a bit wider than your shoulders and deep enough so that they will support your upper arms when they are placed behind you in the pose. 

In the pose your shoulders should be at the forward edge of the stack with your head on the floor and the neck arching down between them.  The stack should be high enough so that there is no compression of the cervical vertebrae in the neck and no tightness in the neck muscles.  Use as many folded blankets as necessary to relieve neck strain and tightness.  Most people initially need three or four folded blankets.  Over time, as your neck muscles lengthen, you will find that you can lower the height of your stack of blankets.

When you assume the pose you will position your arms behind you.  The arms are bent so that your hands support your back as low down towards the shoulders as possible.  The support from your bent arms will help you get more lift in your spine.  In the photo below, Erin has her hands supporting her back. She could also have a belt around her arms just above the elbows. She is not using blankets as a beginner should, so see the photo above for an illustration of blanket use.

The hands can best support your back if the upper arms are parallel on the blankets or mat.  However, most people find that their elbows tend to splay out when they do this.  If your elbows do move out make a looped strap or belt.  The loop should be as wide as your shoulders.  Position it around your upper arms just above the elbows.  You will be able to support your torso much more strongly this way.  Before starting the pose have a strap handy and adjusted to the approximate width.

If you have long hair, tie it up on the top of your head so it won’t get caught and be pulling in the pose. Position your strap over both arms just above your elbows and lay back on your stack of blankets with your arms by your sides.  Place your shoulders just far enough from the edge so that when you roll up to bring your spine perpendicular with the floor, your shoulders will be just inside the edge of the stack of folded blankets. You may need to adjust your strap to get the right size loop.  The upper arms should end up being parallel on the blanket.  The elbows should not come towards each other nor splay out to the sides.  

If your shoulders are tight and the loop causes discomfort, open the loop enough to relieve the discomfort.  As you practice this pose over time, your muscles will become stretched and you should be able to tighten the loop to the correct size. Now it is time to press down with the arms and roll the torso up.  For some this is easier if, after positioning your shoulders properly in a prone position,  you sit up and the lie back and curl the torso and legs up in one fluid motion.  In other words, use momentum to roll yourself up in the air. Although it is fine to come first come directly up into shoulder stand with the legs straight overhead extending towards the sky, we recommend first bringing the legs overhead and down to the floor or onto a prop if they don’t reach the floor into Halasana (plow position.) 

In the pose you should work on opening the chest towards the chin.  However it is important that you do not bring the chin towards the chest.  When you are in the pose, say a few words out loud.  If your voice sounds peculiar it is likely that you are incorrectly bringing your chin towards your chest and compressing your larynx (voice box).
If you have lower back problems or tight muscles and cannot bring your extended (straight) legs down far enough so that your toes reach the mat then you should place a prop on your mat under your feet for them to rest on.  Use a chair or other support (such as more bolsters) under the feet.

Performing the pose so that it is healthy for the spine requires very different height props for different bodies.  Some need to put a blanket over the back of a chair and to rest their ankles on the back of the chair.  Some can happily lower their toes to the chair’s seat.  Others can use a prop of even lower height. Continue to use your prop to elevate the legs and feet in Halasana until you have enough hamstring and hip flexibility to use a lower prop and eventually to lower your extended legs so that your feet reach the mat with no strain to your lower back.  In the pose use your hands to keep your back aligned and extended with normal spinal curves.  Keep your legs straight and extended.  Do not bend the legs at your knees.  Keeping the alignment and extension of your spine and the extension of your legs is much more critical than having your toes reach the floor.

Tip: The pose comes more easily when you are positioned high on your shoulders.  Periodically in the pose it is useful to readjust your position to get higher on your shoulders.  This is easily accomplished by rocking your weight over to one shoulder, lowering the opposite hand further down the spine if possible and then, with the help of the lowered hand, wiggling higher onto the shoulder from which you have removed weight.  Repeat the maneuver on the opposite side.

A Halasana Bench is a useful prop for the restorative variation of this pose.  It is a narrow bench that high enough to be level with your upper thighs in Halasana. If you are using a bench and it is too low for your height use one or more folded blankets to elevate it to the proper height for your body.   Instead of supporting the weight of your legs with the feet in the pose use the support of this narrow bench resting under your thighs.  The bench makes the pose more restorative and easier.  It allows you to hold this inversion pose for a longer period of time.  A rounded back in the pose is a sign that you need support such as a bolster, a chair, or a Halasana Bench. Of course, many people will be able to do the pose with feet and legs unsupported on the mat as shown in the photos.

Tips: Keep your spine long and straight. Bring your sit bones to toward the ceiling.
Lift your sternum and open the chest.
Mr. Iyengar says to do the pose with a strong chin-lock.

When you want to come out of the pose, release your belt by taking it off of your arms behind you.  Exhale and slowly roll out of the posture, one vertebra at a time touching the blankets and then the floor.  Lie on your mat for a few minutes and rest.

Beginner’s Tip: To keep the neck safe it is a good idea to use a stack of three or four blankets in order to support the normal cervical (neck) vertebrae curve. This will lead to more comfort in the pose and prevent injury. Build up your time in the pose gradually starting at 30 seconds, then a minute, etc.
Don’t turn your head from side to side in the pose as that is unsafe. Do get the shoulders to the edge of the stack of blankets and try to get as much “on top” of the shoulders as possible.

Benefits: The plow improves circulation of blood and lymph.
The thyroid and immune system are stimulated.
The pose releases tension in the shoulders and back.
The Plow makes the spine more flexible which is a sign of youth in the yogi.
This posture is beneficial for those with who are stiff, obese, have muscular rheumatism, constipation, indigestion, and arthritis.
It may help those with an enlarged liver or spleen by bringing fresh blood circulation to those organs.

Caution and Contraindications: Don’t do the pose if you have shoulder, neck or back issues or injury.  Don’t do the pose with high blood pressure.
Women: if you are menstruating or in the first trimester of pregnancy, it is suggested that you do not do this pose. Most importantly for everyone, please be cautious of your neck in the pose. Have a teacher show you how to do this properly.  Listen to your body in this and all yoga poses.  Stop if anything hurts in a way that feels wrong.

 Thanks to Victor Oppenheimer for editing this article.

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