Halasana Benefits and Steps Explained

Halasana is a word of two words (Hal = Plow, Asana = Pose). The plow is a farming tool company used by farmers in India. This asana prepares the mind and body for deeper rejuvenation.

Poorva Halasana or the preliminary plow pose is a preparatory asana you need to practice before full Halasana pose. It is relatively easy to perform.

Sarvangasana is usually done before the Halasana in the Padma Sadhana sequence. It could be followed by Bhujangasana.

Halasana Steps –


1. Lying flat on the floor, extend your legs vertically by bending your knees toward your chest and then extending your feet toward the ceiling.

Halasana Steps

2. Inhale deeply, press your hands into the floor, and swing your legs forward over your head.

3. Bring your toes to the floor and keep your hips above your shoulders. Stay in the pose for several breaths. Using your hands for support, slowly roll onto your back and come out of the pose.

Halasana Benefits

4. Spread your toes, hug your legs to the midline (through the core of the body in line with the spine), and lift your thighs toward the ceiling.

Halasana Benefits and Steps

5. Press the back of your head into the floor and take your chin away from your chest to increase the curve in your neck.

Halasana Benefits –
Physical Benefits –
  • Stretches the back of the body completely, which mobilizes the entire spine.
  • Loosens tight hamstrings.
  • Stretches the deep and superficial muscles of the back.
  • Increases the blood supply to the nerves of the spine.
  • Releases tension in the shoulder and neck muscles.
  • Helps improve the flexibility of the shoulder joint.
  • Improves digestion and helps to overcome
Mental Benefits –
  • Keeps the mind calm and peaceful.
  • It Helps reduces mild stress and anxiety.
Precautions –
  • Do not practice in menstruation.
  • Never practice Halasana if you have neck injury (use the gentle variation).
  • Asthma.
  • Halasana puts the weight on shoulder which is not good during pregnancy.
  • High blood pressure.
Important Points –
  1. Do not go to the next step quickly, practice the asana properly, and move to the next step slowly. Yoga is about perfection and patience.
  2. Do not practice if you have shoulder injury or pain.
  3. If you are finding this asana difficult and feeling any discomfort during the practice then wait for a few minutes and try again if still, you are having discomfort, then leave the pose and try another asana.
  4. If you are not able to practice this pose then do not push your self too much, everyone has the different body type and every asana is not designed for everyone.
  5. Find the best suitable poses for yourself by considering your body requirements and issues.

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