An Easy Guide to Halasana, or Yoga Plough Pose

Halasana, or Plough Pose, is great for alleviating back pain, as it stretches the entire body, and strengthens the muscles around the spine. This yoga pose also helps to improve sleep, as it reduces stress and fatigue symptoms.


Halasana is an accessible way of inverting without the issues of instability that come with headstand, handstand and shoulderstand.

This yoga pose is also a brilliant stretch and is strengthening for the back, legs and arms and a good way of rejuvenating the abdominal organs. There's also something very comforting about hanging out in this pose - perhaps it's the way the legs hide the face - it feels like your own private shelter.

Watch a clip for this yoga pose 

How to do Tadasana, or Mountain Pose in easy steps

Step 1:

Place a folded blanket on the mat. Lie down, so that your shoulders align with the top edge of the blanket and your head is on the mat.

Step 2:

Inhale and slowly lift your hips off the floor.

Step 3:

On an exhalation, slowly peel off the mat, bringing the legs over your head and lower your toes to the mat.

Step 4:

Tighten the knees, raise the thighs and tailbone, keep your shoulders and neck relaxed - don't scrunch and don’t turn your neck.

Step 5:

Wriggle your hands under your body, clasping your hands if this is available to you.

Step 6:

Breathe smoothly, stretching the arms and legs away from you and breathing steadily - trying to find the space in the pose.

Step 7:

This pose can be held from one to five minutes - focus on breathing steadily.

Step 8:

To come out, place your hands on your lower back, bend your knees and bring them towards the chest. On an exhalation, slowly roll down, vertebrae by vertebrae.


Yoga pose category:  Lying face up

Level: 1

Be careful not to overstretch the neck in this pose – as this could cause pain and stiffness. Try keeping the neck soft by lifting the shoulders slightly.

Sanskrit words meaning: 

Hala - plough

Asana - pose

Yoga pose health benefits: 

Like all yoga poses, Halasana has many health benefits. Use it to help with the following health conditions:





Back pain




High blood pressure 



Yoga pose contraindications: 

Don’t practice Halasana if you have any of the following health conditions: 



Neck injury




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Lucy Edge 

is a yoga advocate and writer with three yoga books to her name, including the beloved travel memoir Yoga School Dropout. She writes regularly for the national press, has authored over 150 guides to types of yoga and yoga poses, discovered nearly 250 proven health benefits of yoga through her painstaking classification of 300 clinical studies, and collected more than 500 personal testimonials to the real life benefits of yoga. She is also the creator of our yoga shop – YogaClicks.Store – handpicking yoga brands that are beautifully made by yogis committed to environmental and social sustainability.