Halasana: What is it, Benefits & How To Do It Step By Step

This article is reviewed by an expert


Halasana, or Plow Pose, is a beneficial yoga asana that involves folding the body into a plough-like shape. With a rich history in ancient yoga traditions, Halasana offers various physical and mental advantages. It promotes physical strength, flexibility, and mental clarity, engaging different muscle groups and energy centres. Halasana stretches and strengthens the spine, alleviating back pain and improving posture. It also stimulates the thyroid gland, aiding hormonal balance, and promotes optimal digestion by massaging abdominal organs. This pose has a calming effect on the mind, reducing stress and improving sleep quality. It can enhance respiratory function, boost metabolism, and promote a sense of balance and rejuvenation. By understanding the step-by-step instructions for practising Halasana correctly and safely, you can experience these remarkable benefits for yourself.

What is Halasana? 

Halasana is a yoga pose that involves folding the body in such a way that the feet touch the ground behind the head. The name “Halasana” is derived from the Sanskrit words “Hala,” which means plough, and “Asana,” which means pose. The shape of the body in this pose resembles a plough, hence the name [2].

Benefits of Halasana

Halasana offers a myriad of benefits for both physical and mental well-being. Let’s explore the primary and secondary benefits of practising Halasana.

  • Stretching and Strengthening the Spine 

Primary Benefit: Halasana stretches and lengthens the entire length of the spine, promoting flexibility and alleviating any stiffness or discomfort.  

Secondary Benefit: It strengthens the muscles of the back, including the spinal erectors, which help maintain good posture and support the spine’s natural curvature [1].

  • Stimulating the Thyroid Gland 

Primary Benefit: Halasana stimulates the thyroid gland, which regulates metabolism, energy levels, and hormone production.  

Secondary Benefit: It helps in balancing the thyroid function, promoting overall hormonal balance in the body [3].

  • Improving Digestion 

Primary Benefit: Halasana stimulates the abdominal organs, including the digestive system, promoting better digestion and alleviating digestive issues.  

Secondary Benefit: It helps in relieving constipation and regulating bowel movements, ensuring proper elimination of waste from the body [3].

  • Calming the Nervous System 

Primary Benefit: Halasana has a calming effect on the nervous system, helping to reduce stress, anxiety, and mental fatigue.  

Secondary Benefit: It promotes relaxation, improves focus, and enhances mental clarity [1] [3].

halasana benefits

  • Enhancing Blood Circulation Primary Benefit: Halasana improves blood circulation throughout the body, particularly in the neck, shoulders, and back.  Secondary Benefit: It helps in delivering oxygen and nutrients to the cells, rejuvenating the body and promoting overall well-being [1].
  • Toning the Abdominal Muscles 

Primary Benefit: Halasana engages the abdominal muscles, including the rectus abdominis and obliques, promoting core strength and toning.  

Secondary Benefit: It helps in achieving a flatter and more toned abdomen [3].

  • Relieving Stress and Fatigue 

Primary Benefit: Halasana helps in reducing physical and mental stress, providing a sense of relaxation and rejuvenation. 

Secondary Benefit: It alleviates fatigue and promotes a sense of overall well-being and vitality [1].

  • Opening the Shoulders and Chest 

Primary Benefit: Halasana opens up the shoulders and chest, improving posture and relieving tension in these areas. 

Secondary Benefit: It helps in releasing any tightness or stiffness in the upper body, promoting better breathing and circulation [1] [3].

  • Stimulating the Parasympathetic Nervous System 

Primary Benefit: Halasana activates the parasympathetic nervous system, which is responsible for the body’s relaxation response. 

Secondary Benefit: It helps in promoting a state of deep relaxation and restfulness, reducing anxiety and promoting better sleep [3].

How to Do Halasana Step by Step

Now, let’s learn how to perform Halasana step by step [1]:

  1. Lie flat on your back with your arms resting alongside your body and your palms facing down.
  2. Inhale deeply, and as you exhale, engage your abdominal muscles and lift your legs off the ground, raising them towards the ceiling.
  3. Support your lower back with your hands, placing your palms on your lower back for stability.
  4. Continue to breathe deeply and slowly as you slowly lower your legs behind your head, allowing your toes to touch the ground.
  5. Keep your legs straight and maintain a relaxed neck and shoulder position.
  6. Hold the pose for a few breaths, gradually increasing the duration as you become more comfortable.
  7. To release the pose, slowly roll your spine back down to the ground, one vertebra at a time, until your legs are back in the starting position.
  8. Rest for a few breaths before repeating the pose or moving on to the next asana.

It is important to approach Halasana with caution and listen to your body. If you experience any discomfort or strain, modify the pose or seek guidance from a qualified yoga instructor.


In conclusion, Halasana, or Plow Pose, offers a multitude of benefits for the body and mind. From improving spinal flexibility and digestion to stimulating the thyroid gland and promoting relaxation, Halasana is a valuable addition to any yoga practice. By incorporating Halasana into your routine and practising it mindfully, you can experience the transformative effects of this powerful asana on your overall well-being.

Disclaimer: The information provided here is for general information and not meant to substitute any medical advice. Please consult your doctor for appropriate medical consultation.


  1. https://www.healthline.com/health/fitness/benefits-of-halasana 
  2. https://www.yogapedia.com/definition/6591/halasana 
  3. https://www.yogapedia.com/top-5-benefits-of-halasana-why-plow-pose-is-so-good-for-you/2/11246 

Suchitra Marwah

Suchitra is a certified yoga teacher with a specialized focus on Yoga for Children, Corporate professionals, Women's Health & Pregnancy