Halasana, or the plow pose, is a gentle and restorative yoga pose that stretches the back and improves flexibility. To start, lie on your back and lift your legs up, using your core muscles. Walk your feet back and lift your back and hips, resting your weight on your upper back and shoulders. Breathe deeply and exit the pose by reversing the movements.
Halasana, also known as the plow pose, is one of the most basic yoga inversion poses. Gentle and restorative, halasana is often used in hatha yoga and other forms of yoga intended to rejuvenate the body. It is an excellent pose for stretching out a tired or sore back and can help improve flexibility throughout the spine.
Starting halasana is usually easier from the floor. Lying on a blanket or yoga mat, stretch your arms overhead so they rest behind your body. Although your arms should be fully extended, your shoulders should be away from your ears, as this can put pressure on your neck. The toes should be slightly pointed, creating a long stretch from the tips of the fingers to the toes.
Using your core abdominal muscles, gently and simultaneously lift your legs up. Relying on the core instead of the leg muscles helps the plow pose a full body posture that improves core strength. The legs should be raised over the head, so that the toes rest behind the head inside the arms. This is a deep lower back stretch and it may feel good to rest in the position for a bit.
Reactivating your core muscles, lift your back and hips so your weight rests on your upper back and shoulders, and walk your feet back a few more inches. If possible, the back should be perpendicular to the ground. Raise your arms and allow them to come forward, resting in front of your body. Once the arms are in position, the hands move toward the middle of the back, providing strength, balance, and support that help further straighten the back. The arms can also lie flat on the floor, or joined on the floor for a deeper stretch.
Breathing while in halasana can take some practice. The neck and throat are somewhat compressed in this pose, so it is important to keep the throat relaxed to avoid oxygen restriction. It is often recommended to inhale through the nose and exhale through the mouth. If breathing is difficult, consider placing a foam block or folded blanket under the neck and shoulders to help relieve pressure from the body on the floor.
The halasana exit is usually done by a simple reversal of movements. With your hands behind your lower back, lift your legs into the air. Some people will keep their legs perpendicular to the floor, making their entire body one long, straight line toward the sky. Bend at the hips to slowly lower the spine toward the floor, letting the legs follow until they are straight in front of the body again.
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