Plough Pose

Halāsana, the Plough Pose, takes its name from the ancient tool used to cultivate the earth. Like a plough digging into soil to awaken life, this pose turns our awareness inward, cultivating stillness, clarity, and renewal. It is both a physical inversion and a mental return to simplicity.

🧘 “In Halāsana, the spine bows to the earth as the mind bows to silence.”

📜 Name & Meaning

📚 Scriptural References

Halāsana's roots lie in the tradition of inverted and forward-bending poses which are indirectly referenced in texts emphasizing sarvāṅgāsana and mudrās that direct energy upward.

However, it is clearly described in modern authoritative yoga texts, including:

• B.K.S. Iyengar – Light on Yoga: Halāsana is listed as an advanced continuation of Sarvāṅgāsana.
• Swami Satyananda Saraswati – Asana Pranayama Mudra Bandha: Detailed steps, benefits, and contraindications provided.

It is deeply respected in classical yogic practice lines and frequently integrated into therapeutic yoga systems.

🧭 Step-by-Step Instructions

1️⃣ Lie Flat on Your Back

• Find a soft, flat surface like a yoga mat.
• Lie down with legs straight, arms by your sides, palms facing down.

2️⃣ Bring Awareness to Your Breath

• Take 3 deep nasal breaths.
• Feel your belly rise as you inhale and fall as you exhale.

3️⃣ Prepare to Lift the Legs

• Press your arms and palms into the floor.
• On your next inhale, slowly lift both legs upward toward the ceiling.
• Try to keep them straight, but if needed, bend slightly.

4️⃣ Support the Back

• As your legs rise higher, allow your hips to lift off the ground.
• Use your hands to support your lower back, keeping elbows close to your body.

5️⃣ Move Into the Pose

• Gently lower the legs over your head, toward the floor behind you.
• If your feet touch the floor, great. If not, stay wherever is comfortable.
• Do not force the legs down.

6️⃣ Find Stability

• If your feet rest comfortably on the ground:
  • Release your hands and extend them on the floor behind you (palms down).
  • Keep your legs straight and relaxed.
• If feet are floating, keep supporting your back gently.

7️⃣ Breathe and Hold

• Close your eyes if comfortable.
• Breathe deeply and slowly through the nose.
• Hold for 15–30 seconds to begin.

8️⃣ Exit the Pose Safely

• Bring hands back to the lower back if released.
• Slowly lift the legs back up to vertical.
• Gradually roll down vertebra by vertebra, keeping head and shoulders relaxed.
• Rest flat on your back for a few breaths.

⏱️ Recommended Duration

⚠️ Contraindications

💨 Breath Synchronization

🧘Counter Pose - Fish Pose

🌿 Benefits

📜 Yogic / Textual Benefits

As per Swami Satyananda Saraswati (Asana Pranayama Mudra Bandha):

• Stimulates thyroid gland, aiding in metabolic balance
• Enhances blood flow to the brain and pituitary gland
• Helps relieve digestive disorders
• Brings calmness to the mind and promotes introversion

🧬 Interpreted (Modern) Benefits

Physical Benefits

• Stretches the spine and back of the body
• Activates abdominal organs
• Improves posture and spinal flexibility
• Aids in regulating menstrual cycles

Mental-Emotional Benefits

• Relieves mental fatigue and stress
• Promotes inward focus and calm
• Helps release suppressed emotional tension
• Enhances relaxation via parasympathetic tone

🧬 Ayurvedic Connection

📊 Summary Table