Plow pose (Halasana in Sanskrit) is an intermediate level pose. This pose is a shoulder inversion. It is often done in preparation for shoulder stand. Blankets can be placed under the shoulders for cushion and support in this asana.
Begin moving into plow pose by lying on your back on the mat with the hands down beside the torso. Bend the knees with the feet lat against the floor. Move the heels of the feet close to the buttocks. On the exhalation breath, press the arms into the floor and push the feet up and away from the floor.
From this posture, begin to bring the legs up into supported shoulderstand. On the exhalation, bend from the hips and lower the toes to the floor above your head, as far as possible.
The legs are fully extended and the toes are touching the floor. Roll the shoulder blades under and place the arms firmly by your sides on the mat for support and balance in the pose.
The length of time you will remain in plow pose varies, depending on the class and your level of fitness. In general, this pose can be held anywhere from one to five minutes. Go as far as you are able and don’t try to hold it longer than is comfortable. As in all asanas, you will find you become increasingly proficient with regular practice.
To come out of the pose, lift the legs off the floor and bring them back over the body. Gradually, roll down out of the pose until you are lying on the mat again. Rather than rolling down quickly, try to take it slow and roll down each vertebra until you are out of the pose.
Do not get discouraged if you are unable to rest your feet on the floor on the first try. This isn’t expected and can strain the neck if you try to force the feet to the floor before you are ready. A low chair or cushion can be used to rest the feet, until you are able to move into the full pose.
Plow pose offers several physical and emotional benefits. The physical benefits of this asana include stimulating the thyroid gland and abdomen and stretching of the spine and shoulders. This pose is beneficial for health issues, such as infertility and backache.
This asana offers calming benefits for the emotions and stress. Plow pose helps to relieve stress, calms the mind and helps with fatigue by increasing your energy level.