How to Do Plough Pose (Halasana): Step-by-Step Guide for Beginners

November 20, 2025

What Is Plough Pose (Halasana)?
Plough Pose, known as Halasana in Sanskrit, is an inverted yoga pose that stretches the spine, lengthens the legs and helps calm the nervous system. It is commonly practised towards the end of a yoga session because it prepares the body and mind for deep rest, meditation and Corpse Pose (Savasana). This pose improves circulation, stimulates the abdominal organs and supports focused, steady breathing.

When You Should Avoid This Pose
Avoid practising Plough Pose if you have diarrhoea, are menstruating, are pregnant (unless you are very experienced), have asthma, high blood pressure or any neck injury. Because this is an inversion that places weight through the shoulders and neck, it must be practised mindfully and avoided during fatigue or illness.

Watch the Plough Pose video tutorial
Watch the full tutorial here:

How to Do Plough Pose in 3 Easy Steps

1. Move from Shoulder Stand.
Begin in Shoulder Stand (Salamba Sarvangasana). Exhale and slowly lower your legs behind your head until your toes reach the floor. Keep your legs straight and active.

2. Support your torso.
Place your hands on your back for support and keep your torso as upright as possible. You may also extend your arms overhead to the floor if this feels more comfortable.

3. Hold and release.
Stay in the pose for several slow breaths or up to five minutes if you are experienced. To exit, lift back into Shoulder Stand and gently roll out of the pose on an exhalation.

Variation: Knees-Bent Plough Pose
If your toes do not comfortably reach the floor, bend your knees and rest them on a bolster or blanket behind your head to reduce strain on the neck and spine.

Common Questions About Plough Pose (People Also Ask)
Is Plough Pose safe for beginners?
It can be, but only with guidance, strong shoulder support and a soft surface. Beginners should avoid going too deep.

What does Halasana help with?
It calms the mind, stretches the spine, improves digestion and helps release tension from the back and shoulders.

Should my legs be straight in Plough Pose?
Straight legs are traditional, but bending the knees is a safe and effective alternative for tight hamstrings.

Why is Plough Pose hard?
It requires spine flexibility, core strength and openness in the shoulders. Using props makes it more accessible.

Preparatory Poses