Plow pose is a wonderful inversion that’s typically placed at the end of a yoga class, for good reason. This pose and other inversions encourage the mind and body to slow down, preparing you for savasana, meditation or pranayama.
Many inversions, including this one, can deliver a deep stretch into the neck and for those that have neck sensitivities, modifying this pose is easy and effective.
There are several ways to lessen the stretch on the neck. A great one is to fold a blanket or mat to several thicknesses and rest your shoulders and arms on it while allowing your head to drop lower onto your single thickness mat. This lessens the angle of the neck relative to the torso, reducing the stretch on the neck muscles and structure.
If bringing the feet to the floor feels too deep, rest your feet on blocks or a chair. You can also start in ardha sarvangasana and move a little deeper by keeping the legs straight and folding them towards the head, but allowing them to hover, instead of touching feet to a prop or the floor. This is especially good for those that have tight hamstrings and back muscles.
As your shoulders, back and legs gain flexibility and strength, you’ll be able to bring the spine more vertical, deepening the stretch on chest, shoulders and neck.
Don’t forget your core! It plays a key role in entering and exiting this pose, as well as creating effortlessness once you’re fully in halasana.
I always look forward to inversions in my practice. It’s a time to integrate the physical power of the practice with the inward gifts, leaving me with that wonderful aaaaahhhhh feeling.
Below are some details about this asana…as usual, download the pdf of this tip sheet at the bottom of this post.
asana name = halasana
- hala = plow
- asana = seat
benefits
- Increases blood flow to the brain, reducing fatigue and stress.
- Draws focus internally, quieting the mind, inducing pratyahara (sense withdrawal).
- Stimulates all abdominal organs, relieves constipation and stimulates metabolism.
- Strengthens muscles of shoulders, back and core.
- Improves functioning of immune and endocrine systems.
- Nourishes the thyroid gland.
contraindications
- Eye conditions
- High blood pressure
- Brain injury
- Menses
- Headache
- Neck/back injury
preparations or alternatives
- For tight hamstrings or back place feet on chair or blocks.
- Place shoulders and arms on doubled mat or folded blanket to reduces neck stretch. Take ardha sirsasana, folding legs towards floor, feeling stretch in back and legs.
attitude
- Calm revitalization
Conclusion
There are many great intermediate stages along the way to halasana that are just as valuable and productive as the ‘full pose.’
Don’t allow yourself to be disheartened by the thought that you’ll never ‘get there.’ There is no place to get to, really.
Ask yourself: Am I getting value from this pose? Does it feel good to my body? How do I feel after having done this pose? Do I need to go easier next time?
These questions will keep you in the happy zone of your yoga practice.
What you can do next
- Please feel free to share in the comments below…we’d love to hear your thoughts and reflections on this article!
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- Grab your free tip sheet below…
New to teaching? Check out Rupali’s Transform Your Yoga Teaching: The 5 Essential Elements of Teaching an Awesome Yoga Class for an easy-to-follow system of constructing your classes that will deliver a rich experience for both you and your students EVERY SINGLE TIME.
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