Plow Pose

Halāsana

Read what the gnome says

Plow Pose! From shoulderstand, lower the feet overhead to the floor, hands supporting the back or clasped behind. Keep the neck long and don't turn the head. Use a folded blanket under the shoulders. Breathe, then roll down slowly. Plowing gnome.

Works on Abdominals · Spinal erectors

How to do it

1. Lie on the back, lift the legs and bring them overhead.
2. Lower the toes to the floor behind the head, keeping the hips high.
3. Press the arms down or support the back, keep the neck relaxed and hold; roll out slowly.

Common mistakes

• Don’t turn the head side to side.
• Don’t force the toes to the floor: bend the knees or use a chair.
• Don’t rush the way out.

Benefits

• Changes your view and wakes up the shoulders and core.
• Builds strength and body awareness.
• Calms the mind once it feels steady.

Take care: Skip if you have neck problems, high blood pressure, glaucoma, or are menstruating or pregnant. Come down if you feel pressure in the head.

Suggest a correction

In ready-made sequences

Sivananda 12 Basic Poses 10 min Ashtanga Finishing Sequence 10 min

Not medical advice. Ease off if anything feels sharp or wrong.

Similar poses Inversion

• Reclining Angle PoseIntermediate
• ShoulderstandIntermediate
• Shoulderstand with Legs ApartIntermediate
• Side PlowIntermediate
• Snail PoseIntermediate
• Wall-Supported Half HandstandIntermediate