QUICK LINKS
POSES DIRECTORY
INVERSIONS
Plow | Halasana
Plow pose stretches the shoulders and strengthens the spine. It helps calm the mind and reduce stress while also relieving back pain and menstruation cramps.
Sanskrit: Halasana
Drishti: at the top of thighs
Counterpose: savasana
Materials
- Yoga mat
Instructions
- Lying flat on the floor, bend your knees toward your chest and then extend your feet vertically towards the ceiling.
- Inhale deeply and interlace your fingers. You can also press your hands down on the floor as a more challenging option. Swing your legs forward over your head. This make take a few attempts and sometimes one leg at a time works best for some.
- Bring your toes to the floor and keep your hips above your shoulders. Lift your thighs to the ceiling and keep shoulders away from the neck.
- Hold for a few breaths and slowly release.
Notes
Modification: For a gentle variation, place some folded blankets under the shoulders to keep the back of the head on the floor but the neck elevated. You can also use blocks or chairs under the toes foe extra lift.
Preparatory poses: downward facing dog, upward facing dog, bridge
Follow-up poses: seated forward bend, downward facing dog, child's pose