Plow Pose
Halāsanaहलासन
A fold over the shoulders, with the feet reaching toward the floor behind the head.
- Developing
- 20–40 seconds
- Difficulty 4 of 5
General guidance only — work within a range that feels stable and pain-free.
How to practice
- 01
From Shoulderstand, lower the legs overhead with control.
- 02
Bring the toes toward the floor behind the head.
- 03
Place the hands on the back for support and keep the elbows in.
- 04
Lift the hips slightly so the weight stays on the shoulders.
- 05
Keep the breath calm and the throat soft.
Benefits
- Stretches the whole back and neck
- Improves spinal flexion
- Calms the nervous system
- A deep release for the shoulders
Breath
Slow, even breath into the abdomen.
Cautions
Variations
- Feet on a block
- Reduces the demand on the neck and back.
- Bent knees
- Bring the knees toward the ears for a gentler fold.
The practice letter
One email a month: a sequence to try, one pose explained properly, and something worth reading. No offers, no countdowns.