halasana benefits & How to perform Halasana


Halasana, plow pose or halasana yoga is one of many inverted yoga poses. The halasana benefits are that it stretches, strengthens, and relaxes your body.

Halasana, this name comes from Sanskrit, ‘hala’ refers to plough and ‘asana’ means posture. Halasana in yoga is an intermediate pose that you can modify to suit your needs. 

In this article, you will learn how to do Halasana, its modification options, halasana benefits, precautions, and common mistakes while performing this yoga pose.

What is halasana yoga pose?

Halasana or plow pose is a classic yoga asana or yoga pose that’s included in many types of yoga practices. 

As it involves lying on your back and placing your feet on the floor behind your head. 

Hence, you do Halasana toward the end of your yoga session. However, it’s the third of 12 basic asanas in the Sivananda sequence after Headstand (Sirsasana) and Shoulderstand (Sarvangasana).

This is one of those asanas which you can’t perform half-heartedly because you may seriously injure yourself.

halasana benefits: halasana pose benefits

Halasana or the plow pose is an inversion pose, which means in this yoga asana your heart is positioned above your head. 

This type of inversion position offers a lot of health benefits. halasana is helpful in strengthening the neck muscles, strengthens your backbone. 

Moreover, it strengthens the backbone, boosts circulation, this is the best yoga for weight loss and back pain. 

And improves blood pressure, and lowers blood sugar levels, which is helpful for diabetes management.

Halasana or the plow pose stretches your spine and stretches, strengthens, and tones your back muscles. 

And, helps prevent and relieve tightness in your neck, shoulders, and back. The plow pose also strengthens your shoulders, arms, and legs.

Practicing Halasana regularly enhances flexibility, which improves muscle and joint mobility.[1]

This yoga pose also makes your spine more supple, which means it may help ease muscle tension and improve your body posture. 

Moreover, increasing flexibility can also reduce your chance of injury and improve your everyday and athletic movements.

The plow pose also stimulates digestion, which means, it may be useful for constipation.

plough pose yoga allows you to relax, which helps relieve stress and tension, both physically and mentally. 

Additionally, it’s often said that turning your body upside down during inversions can spark new ways of thinking, offer a fresh perspective, or boost your mood. 

Points on halasana benefits

  • The plow pose clears constipation and stomach disorders.
  • halasana yoga pose helps to reduce your body fat.
  • The plow pose stimulates organs like the thyroid, kidney, spleen, and pancreas.
  • It normalizes high blood pressure and regulates proper blood flow.
  • Beneficial for women suffering from menstrual disorders.
  • It improves your memory power.
  • The reversed blood flow helps in keeping the skin nourished, young and helps in glowing skin
  • This yoga pose strengthens your muscle fibers and cervical vertebrae, thoracic vertebrae, and lumbar vertebrae on your back.  
  • halasana yoga pose keeps your back flexible and strong.
  • halasana helps relieve the symptoms of menopause and stimulates the reproductive system.
  • The plow pose may help reduce stress fatigue and calm the brain.
  • It also provides the spine and shoulders with a good stretch.
  • halasana yoga pose massages the digestive organs, and therefore, improves digestion and regulates appetite.
  • halasana yoga pose is an excellent asana for diabetic patients because it normalizes blood sugar levels.
  • It helps cure backaches, infertility, sinusitis, insomnia, and headaches also.

how to do halasana

  • Lie on your back along with your arms next to your body and palms pressing into the ground.
  • Now, as you inhale, lift your legs to 90 degrees using your abdominal muscles.
  • As you exhale, roll your pelvis off the ground, moving your legs back toward your head. 
  • Slowly lower your legs over your head, toward the ground by pressing your palms firmly onto the floor.
  • Or, you can position and keep your hands on your lower back for support.
  • Draw your shoulder blades and elbows in as close as possible.
  • If your toes reach the ground, you’ll release your arms alongside your body with palms down or interlace your
  • fingers.
  • Hold this halasana yoga pose for up to 2 minutes.
  • To release, reposition your hands alongside your body with palms down and.
  • As you exhale, slowly roll your spine backtrack to the ground.
  • Pause along with your legs extended to 90 degrees.
  • As you exhale, engage your abdominals and slowly lower your legs to the ground, or just bend your knees and place your feet on the ground.

See Also…20 Stress-Reducing Foods.

Halasana variations

As each of us has varying abilities, a given yoga pose may be easy for a particular individual but hard for another. 

In such cases, you can introduce pose variations to further challenge yourself if you are finding a specific yoga pose easy. 

Or, even introduce an easier variation of a pose if finding the main pose hard.

Ardha Halasana (half plough pose)

Ardha Halasana – ‘Ardha’ refers to half and ‘Hala’ means plough. This yoga posture is known as Ardha Halasana because it resembles half the shape of a plough in its final posture.

Keep your hands by the side of your thighs with your palms resting on the ground

Inhale and slowly raise your legs together without bending them at the knees and bring them vertically on the ground

The body, from your hip to shoulder, should be kept straight

Maintain this final position for 5-10 breaths with body awareness

Exhale and slowly bring your legs down to the ground without lifting your head

Now, Relax

You may repeat the same for 3-5 times


  • This yoga asana relieves constipation.
  • It improves circulation.
  • Helps strengthen the thigh and calf muscles.
  • It can help you lose weight and reduce belly fat.
  • It stimulates abdominal organs.
  • And also consider halasana benefits.

Karnapidasana (ear-pressing pose) 

Karnapidasana yoga pose is a combination of karna+pida+Asana, in which ‘Karna’ means Ear, ‘Pida’ means pain, and Asana means to sit, pose, or posture. 

The Karnapidasana is a very effective pose that can help in kicking out all the problems related to the ear. 

We can say this is the advanced variation of halasana.

Start with the Halasana pose, and now flex your knees and rest your right knee next to your right ear and your left knee next to your left ear.

Both knees should be resting on the floor and start pressing your ears by now.

Keeping your toes stretched out join your ankles. 

Now, place your hands either behind your ribs or interlock your fingers and stretch out your arms like a Halasana pose.

Hold this posture for 30 to 60 seconds with normal breathing.


  • Stretches and strengthens your backbone.
  • Gives strength to the lungs and is beneficial for asthma patients.
  • Stimulates the abdominal organs, and thyroid gland.
  • Stretches the shoulders and spine.
  • Controls hypertension.
  • Also, helps to alleviate fatigue, stress, insomnia, and negative symptoms of menopause.
  • Helpful in backache, infertility, sinusitis.
  • This yoga – pose gives deeper spinal flexion and an intense stretch of the hips.
  • Good – pose for internal abdominal massage to the organs.
  • Tones the buttocks, hips, and thighs during stretching the shoulders and neck.
  • And also consider halasana benefits.

Parsva Halasana (sideways plough)

Start with Plow – Pose. Now, lean into your hands, and press your palms into the back to open your chest. This will aid you to take your weight away from your cervical spine.

Very carefully walk your feet over to one side to rotate your lower body away from your upper.

You can resist with your shoulder on the side you are twisting away from by pressing your elbow into the mat. 

Moreover, when your feet reach their final position in the twist, they will be uneven.

Now you need to bend your knee slightly to walk that foot in line with your other one. 

With this same foot fixed on the floor, contract your quadriceps and straighten your knee. 

Note how this will balance your pelvis.

Re-establish halasana pose before going to the other side. 

Carefully, return to center and then roll out of this posture. And rest on your back for a few seconds to allow your cardiovascular system to readjust.

Hold this pose for 30-60 sec.


  • Stretches, Strengthens, and Lengthens your spine and hips.
  • Improves Blood Circulation and Cleansing.
  • Improves your Alignment and Posture.
  • And refer to halasana yoga benefits.

Supta Konasana (supine angle pose) 

Supta Konasana is another inverted restorative asana that is part of the primary series in Ashtanga yoga and is considered a variation of halasana.

Start with the Halasana pose.

Carefully walk your feet outwards in opposite directions to capacity.

Now, reach your hand out to hold onto your toes, locking the middle and index fingers around the big toes.

Keep breathing nice and long.

Hold this pose for about 30 -90 seconds.


  • Tones your legs.
  • Improves digestion.
  • Stimulates the thyroid gland, and helps with metabolic problems.
  • It stretches your spine, your legs, back, arms, thighs and calves.
  • It makes the neck, face, eyes and throat flexible.
  • Improves concentration.
  • And also consider halasana benefits.

halasana yoga alignment tips:

Now when you have learned about how to do halasana and halasana benefits. Here are some halasana yoga alignment tips.

Keep your neck in line with your spine while moving upward.

Try to keep and rest your weight on your upper shoulders, not your neck and head.

Be careful, do not move your neck from side to side or turn to look in another direction while your feet are overhead.

Additionally, If it’s not possible to place your hands on your spine, you may place them on the sides of your hips.

For your comfort and ease, bend your knees slightly.

Tuck and keep your chin into your chest, putting slight pressure on your chest.

Notice if you’re not yielding your weight onto one side more than the other and adjust accordingly.

Always, activate your shoulder and arm muscles to keep from putting too much pressure on your neck.

For spinal alignment, you may choose the option to press your toes into the floor to lengthen your spine or to purposely round your back.

Keep your hands on your back to support yourself if your toes don’t reach the floor.

halasana yoga Sequencing tips:

Usually, you have to practice inversions of yoga poses toward the end of your practice. 

However, if you’re usually tired or worn out at the end of your session, you may wish to do inversions a bit earlier. 

This way you’ll have enough energy and strength to do the poses safely.

Typically Sarvangasana is practiced before the Halasana yoga pose since Halasana puts more pressure on your spine. 

You can counter Sarvangasana and halasana yoga pose with some gentle spinal rolls such as Matsyasana (Fish Pose), and Bitilasana Marjaryasana (Cat-Cow Pose), for a gentle forward bend.

See Also… Yoga for hormonal balance.

How do you modify a plow pose?

There are several ways one can modify Halasana.

If you want added comfort and support, you can use a folded blanket or mat under your shoulders. Line it up the edge with the top of your shoulders. 

This will generally alleviate the pressure on your neck, reduces neck flexion, and allows the back of your neck to soften.

Moreover, If you find difficulty in reaching your toes on the floor, you can rest your feet on a cushion, block, or chair seat. 

Additionally, you can also place your feet against a wall.

Common mistakes and Precaution for halasana

You should always listen to your body and practice Halasana safely and avoid holding inversions for too long.

Don’t do Halasana yoga pose if you have any neck, blood pressure, or digestive issues. 

Also, If you have concerns about blood rushing to your head, such as ear, sinus, or eye issues, avoid this pose.

Halasana yoga poses are not recommended if you are menstruating or pregnant. 

Moreover, putting pressure on your head and neck while your heart is higher than your head may cause or worsen headache symptoms. 

So, if you get headaches often, you may wish to avoid inversions altogether or do them for a short time.

Always listen to your body and modify the Halasana yoga pose if needed.

Additionally, Halasana yoga for beginners should never be done without instructions from a certified trainer to avoid injuries. 

Beginners should take proper Halasana information before they start practicing it.

Make sure that you don’t jerk your body while doing halasana for beginners.

Who should not practice Halasana?

If you have diarrhea.

Pregnant women and menstruating females must avoid doing Halasana since it puts pressure on the stomach.

If you suffer from asthma.

You have recently had a back or neck injury that is yet to heal.

If you suffer from serious heart issues.


The most noticeable halasana benefits are weight loss, improved flexibility, stimulates organs like the thyroid, kidney, spleen, and pancreas, improved memory power, and increased muscle strength.

Halasana is a very relaxing, strengthening pose that provides a deep stretch to your spine and back muscles. 

However, it is moderately challenging, you can make adjustments so it works for you. These were the halasana benefits.

Note always seek your doctor’s advice before starting any new yoga program if you have any medical concerns or take any medications.

Also, See… 17 Cholesterol Reducing Foods.