Halasana: How to Do Plough Pose Safely

Yoga poses 4 illustrations Updated 2 Nov 2026

Halasana, or plough pose, is an inversion done from lying on the back: the hips lift over the shoulders and the straight legs reach over the head until the toes touch the floor or a support behind you. Hala means plough, and the shape resembles the traditional plough used in Indian fields. It usually follows shoulder stand in a classical sequence.

Because it places the neck in strong flexion, halasana must be done with care. This page covers the setup that protects the neck, a chair supported version, the steps, benefits and the clear list of people who should not do it.

Sanskrit: Halasana (hala: plough)
English: Plough pose, plow pose
Level: Intermediate
Hold: 5 to 10 breaths
Key prop: Folded blankets under the shoulders
Never if: Neck injury, high BP, glaucoma, pregnancy

How to do halasana step by step

Fold two blankets into a firm stack and place them under the shoulders, with the head off the blankets on the mat.
Lie down with arms by the sides, palms down.
Bend the knees, press the arms down and roll the hips up over the shoulders.
Palms can cradle the back ribs for extra support.
Straighten the legs and lower the toes to the floor or a chair behind you.
Keep the head still and breathe slowly for 5 to 10 breaths.
Come down slowly: bend the knees, roll down vertebra by vertebra, head on the floor throughout.

Halasana (plough) in pictures

Halasana with toes on the floor behind the head and folded blankets under the shoulders — Level
Intermediate
Hold
5 to 10 breaths
Works on
Spine, hamstrings
With folded blankets under the shoulders and the head on the mat, the neck keeps its natural curve.
**Teacher's cue:** Never turn the head once you are up.

Supported plough pose with the feet resting on the seat of a chair behind the head — Level
Beginner plus
Hold
5 breaths
Works on
Back, shoulders
If the toes do not reach the floor, rest them on a chair seat. The back stays long and the neck is spared.
**Teacher's cue:** Place the chair before you go up so you are not reaching for it.

Entering plough pose with the hands supporting the lower back and knees bent — Level
Intermediate
Hold
Entry
Works on
Control
Enter slowly: roll the legs over with the knees bent and the hands supporting the back.
**Teacher's cue:** Move slowly and stop if the neck feels any pressure.

Fish pose as a counter to plough, lying on the back with the chest lifted — Level
Beginner plus
Hold
5 breaths
Works on
Chest, neck
Follow plough with fish pose to gently reverse the neck and upper back.
**Teacher's cue:** Lift the chest and keep most weight on the forearms.

Halasana yoga names

Plough is written halasana yoga, hal asana or halasana yoga pose in Sanskrit based charts; in English, plough pose yoga or plow pose yoga, and charts sometimes say halasana plow pose yoga. It is part of the classical finishing sequence after sarvangasana.

Protecting the neck

The blankets matter. Without them, the full body weight can press the neck flat against the floor. With them, the shoulders take the weight and the neck keeps a small natural curve. Never turn the head to look around in the pose, and never let anyone push you deeper. Any sense of pressure behind the eyes, in the head or along the neck is your signal to roll down.

Benefits of halasana

Stretches the whole back of the body: back, hamstrings and calves.
Stretches the shoulders and upper back.
A traditional calming pose near the end of practice.
Prepares for deeper forward bends.

Claims that halasana stimulates the thyroid are traditional; the evidence is weak. See yoga for thyroid for a realistic view.

Who should not do plough pose

Avoid halasana with neck injuries or neck pain, high blood pressure, heart disease, glaucoma or retinal problems, during pregnancy, during periods if you prefer to avoid inversions, with a hernia, and if you are significantly overweight. Learn it with a teacher first. A gentler alternative is legs up the wall.

Counter poses

After plough, lie flat for a few breaths, then practise fish pose or a gentle cobra to reverse the neck and upper back. Finish with shavasana.

Practise on an empty stomach, move slowly into each position and stop at any sharp pain. If you have an injury, a health condition or are pregnant, check with a doctor or an experienced teacher first.