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Plow Pose

Halasana

HP_216_Halasana_248.jpg

(hah-LAHS-anna)
hala = plow

Step by Step

From Salamba Sarvangasana, exhale and bend from the hip joints to slowly lower your toes to the floor above and beyond your head. As much as possible, keep your torso perpendicular to the floor and your legs fully extended.

With your toes on the floor, lift your top thighs and tailbone toward the ceiling and draw your inner groins deep into the pelvis. Imagine that your torso is hanging from the height of your groins. Continue to draw your chin away from your sternum and soften your throat.

You can continue to press your hands against the back torso, pushing the back up toward the ceiling as you press the backs of the upper arms down, onto your support. Or you can release your hands away from your back and stretch the arms out behind you on the floor, opposite the legs. Clasp the hands and press the arms actively down on the support as you lift the thighs toward the ceiling.

Halasana is usually performed after Sarvangasana for anywhere from 1 to 5 minutes. To exit the pose bring your hands onto your back again, lift back into Sarvangasana with an exhalation, then roll down onto your back, or simply roll out of the pose on an exhalation.


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Reader Comments

Chk

Re: Jen's comment above, for 8 months I have been suffering from a "pinched nerve" in my cervical spine from doing plow pose/shoulder stand that has turned into a chronic, very debilitating and distressing condition. I deeply regret what happened and would counsel others, especially over 40, to avoid this pose.

roovi

After being in this pose for 45 to 50 seconds some hot fluid like thing flowing feeling in the upper left quadrent(behind lower left ribs) is coming.can anyone explain why am I having this sensation,please.

Jen

This is one of a number of poses that William Broad identifies as causing injury in his important 2013 book, The Science of Yoga. Yoga Journal, we need you to take the lead on the issue of yoga injuries, and the importance of modifying poses that put undue strain on joints, the neck, etc., and which can cause serious, long-term injury.

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