Asana · आसन
Halasana हलासन
Plough Pose
- Intermediate
- Lying pose
- ⏱ 15–30 seconds to begin with
Halasana is an inversion that strongly stretches the back and neck. Learn it from a teacher, and balance it afterwards with a gentle back-bend such as Setu Bandhasana.
Meaning of the name: Hala means plough — the body takes the shape of a traditional Indian plough.
How to do Halasana · विधिहलासन की विधि
- Lie on your back with the arms beside the body, palms down.
- Inhale and lift the legs to 90°, pressing the palms down.
- Exhale and roll the hips up, supporting the back with the hands, and take the legs over the head.
- Bring the toes to the floor behind the head only if they reach easily; otherwise rest the feet on a chair.
- Keep the neck still — do not turn the head. Breathe slowly.
- Roll down slowly with control, one vertebra at a time.
Benefits · लाभलाभ
- Stretches the spine, shoulders and hamstrings
- Has a calming effect for many practitioners
Who should avoid it · सावधानियाँसावधानियाँ — किसे नहीं करना चाहिए
- Avoid with any neck or spinal injury, high blood pressure, glaucoma or heart conditions
- Avoid in pregnancy and during menstruation
- Not for beginners without supervision
Tips · सुझावसुझाव
- Place a folded blanket under the shoulders (head off the blanket) to protect the neck.
This guide is for general learning. Practise on an empty stomach, move within comfort, and learn from a qualified teacher. If you are pregnant, injured or have a medical condition, check with your doctor first.
