How to do Halasana (The Plow Pose): Steps & Health Benefits


Health benefits of Halasana include strengthening Shoulder, Abdomen, and Spine, Improves Digestive Health, Helps to Prevent Diabetes, Improves Cardiovascular Health

May 31, 2018


Halasana is one of the most important asana in yoga with lots of health benefits. It is also known as The Plow Pose. The name Halasana actually comes from Sanskrit words, where Hala mean Plow and Asana mean Pose, so combine of all the words, it's pronounced as The Plow Pose. Beside this, the posture of Halasana resembles like a Plow, so in English this asana is known as The Plow Pose.  

Halasana has lots of health benefits; among that some of the health benefits of Halasana include strengthening Shoulder, Abdomen, and Spine, Improves Digestive Health, Helps to Prevent Diabetes, Improves Cardiovascular Health, Prevents Menstrual Irregularities, Increases Focus, Improves Blood Circulation and Helps to reduce Belly Fat. 

Before we go to do this asana, we should know for whom this Halasana is not recommended. Those who are suffering from severe back injury, shoulder injury, knee injury and hip injury, recently any surgery on your back or waist, spinal column ailments on the lower vertebrae they should not do this asana.  Those who are suffering from high or low blood pressure, they should not do this asana without any supervision. Those who are suffering from severe headache, Diarrhea and carpal tunnel syndrome they should avoid this asana. For women, those who were in the last month of pregnancy; they should also avoid this asana. 

How to do Halasana (The Plow Pose):

  • To start this yoga asana, first get onto the yoga mat and lie down on the yoga mat with face upward position and your leg should join together. 
  • Now take a deep breath in and as you exhale slowly raise your legs to make an angle of 90 degrees.
  • Your hand should be placed alongside your body with palm downward position
  • Now try to raise the waist and legs and try to bend forwards curving the back and try to reach the feet finger tip on the floor above head.
  • Keep your big toe on the floor and keep in your mind that your leg should be straight.
  • Keep the whole balance of your body weight on the shoulder blade and your hand should be resting on the floor. 
  • Try to remain in this position as much time as you can. 
  • For beginners, try to be in this position for 2 to 3 breaths.
  • To release from this position, breathe in and slowly get on to the starting position. Now keep your both the hands alongside your body, keep your leg straight and take a deep breath and relax.
  • Now you can again do this asana. You should do minimum 10 repetitions of this asana for better result.
  • Initially, when you start this yoga asana, you feel some pain in your abs, hip, thigh, and shoulder but as you practice more you can do this asana more easily.

Health Benefits of Halasana (The Plow Pose):


Halasana Strengthens Shoulder, Abdomen, and Spine:

While practicing Halasana, it stretches our shoulder, abdomen and spine muscles that help to improve the blood flow in this area and keep our muscle tone and strengthen. Different studies have been proven that regular practice of this Halasana will helps to reduce the back pain and prevent the risk of injury in the shoulder, abdomen and spine region.

Halasana Improves Digestive Health:

Regular practice of Halasana can improve our digestive health and it also helps to prevent various types of digestion related issues, such as constipation because while doing Halasana, it's create lot of pressure on stomach and inner intestine, due to this our body create stress hormone, which helps to promote the function of the digestive system that improve the proper bowel movement and it also promote the production of digestive juice and enzyme that helps in digesting of complex protein and carbohydrate. 

Halasana Helps to Prevent Diabetes:

Different Studies have been proven that regular practice of Halasana helps to improve the production of insulin in our body, which helps to slow down the absorption of sugar in our blood, which is the main cause of diabetes. Researchers have suggested this asana for those who are already suffering from diabetes.

Halasana Improves Cardiovascular Health:

Different studies have been proven that  practice of Halasana on a regular basis, can improve the cardiovascular health and it also help in preventing various types of cardiovascular diseases, such as heart attack, heart stroke, high cholesterol, etc., because while doing this asana our upper body is lifting up it create lot of pressure on our chest area and it helps to open the chest muscles and improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body, which is the main cause of various types of cardiovascular diseases.

Halasana Prevents Menstrual Irregularities:

Studies have been proven that, practicing of Halasana on a regular basis can enhance sexual performance because while doing Halasana, it squeezes the sexual organ, which helps in the production of stress hormones in that area that helps to stimulate our sexual organ and it also improve the blood flow to the sexual organ will help to increase the function of sexual performance.

Halasana Increases Focus:

Different studies have been proven that, regular practice of Halasana helps to improve the blood circulation to the brain because your head position is going against the gravity, so it will help to promote the blood flow to the brain and volumes is more. Due to increase in blood flow to the brain, it gets more oxygen and vital nutrients, thus your brain gets more focused and function properly.

Halasana Improves Blood Circulation: 

When we are doing Halasana it helps to open the chest muscles that helps improve the blood circulation, thus reduce the strain from the blood vessels and also prevent the formation of fat and cholesterol in our body. 

Halasana Helps to Reduce Belly Fat:

Different studies have been proven that regular practice of Halasana is very helpful for our abdominal muscles and it also helps to reduce the fat from the belly region because while doing this asana it create lot of pressure on our abdominal muscles that helps to reduce the extra fat from the belly. 

Health Benefits of Halasana