Yoga Plough Pose

#Yoga Plough Pose
Yoga plough pose (Halasana) is an advanced yoga posture that strengthens the muscles in your legs, neck and back. It is a variation of the basic plough pose, which is a popular seated forward bend that stretches the hamstring, glutes and the spine.

##Benefits of Yoga Plough Pose
The plough pose provides numerous benefits to the body and mind, including improved flexibility, stability, and strength.

Yoga plough pose stretches the spine and hamstrings; reducing stiffness and improving flexibility in these areas. It also strengthens the deep abdominal muscles and helps maintain balance and stability.

The foot position in the pose requires awareness and focus, which helps to improve balance and stability in the body.

The plough pose works many muscles in the legs, buttocks and abdomen. The pose is known to improve posture and help to strengthen and tone the muscles that support the spine.

##How to do Yoga Plough Pose
1. Begin by lying on your back with your knees bent and feet flat on the floor.
2. Take a few deep breaths and relax your body.
3. Inhale and raise your legs over your head until they are perpendicular to the floor.
4. Press your feet and shoulders firmly into the floor.
5. Place your hands underneath your lower back with your palms facing down.
6. Draw your tailbone down and slowly lift your hips away from the floor.
7. Maintain the lift in the lower abdomen by pressing the heel of your hands into the floor.
8. Press the soles of your feet together.
9. Stay in the pose for 30-60 seconds.
10. To release, exhale and slowly lower your legs and hips to the floor.

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##Tips for Yoga Plough Pose

* Make sure your head is supported on a folded blanket or cushion to avoid straining your neck.
* Focus on keeping the length in your spine and avoid pushing your feet too close to your head.
* Remember to breathe deeply and avoid holding your breath.
* Gradually increase your time in the pose as your flexibility improves.

Yoga Plough Pose

The Yoga Plough Pose (Halasana) is one of the most intensive poses found in the classical practice of Hatha Yoga. It is performed with the intent to deepen the breath and open the shoulders, while promoting relaxation and mental clarity. The body is extended in a curved shape role, simulating the shape of a plough.


  • Start in shoulder stand pose, with your feet flat against the floor and your hips lifting up at an angle.
  • Keep your arms rest in a relaxed position on the back of your head.
  • Slowly lower your legs back, towards the floor, until they are parallel with the ground.
  • Continue to draw your tailbone to the ground while using your abdomen to support you.
  • Hold the pose for up to five minutes, breathing deeply throughout the pose.


  1. Strengthens the shoulder, spine, and abdominal muscles.
  2. Stimulates the nervous and endocrine systems.
  3. Fosters relaxation and a deeper breath.
  4. Improves blood circulation.
  5. Reduces stress and anxiety.
  6. May help to reduce headaches.

Safety Considerations:

  • High Blood Pressure: The Yoga Plough Pose should not be attempted if you are suffering from high blood pressure or any cardiovascular condition.
  • Neck Injury: People with neck injuries or sensitivity should keep their arms alongside their body while holding the pose.
  • Women: Women who are pregnant or menstruating should not perform this pose, as it increases abdominal pressure which can be harmful for both a pregnancy and menstruating.
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The Yoga Plough Pose is an advanced yoga posture which requires patience, strength, and focus. It can help to strengthen the body and mind, and bring relaxation and clarity. Be sure to start slowly and with caution, and always speak with your doctor if you have any medical concerns.

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