1
Begin in Shoulder Stand
From Sarvangasana, keep your hands supporting your back and your weight on your shoulders, not your neck.
How to do Plough Pose (Halasana)
2
Lower the Legs
Exhale and lower your straight legs over your head, bringing the toes to the floor behind you.
3
Lift the Hips
Keep the hips stacked high over the shoulders and the legs active, lifting the thighs away from the face.
4
Clasp the Hands
Release your hands from your back, extend the arms straight along the floor and interlace your fingers, pressing the arms down.
5
Hold and Breathe
Keep the head still and gaze towards the nose. Hold for 8–10 breaths, breathing slowly, then continue into Karnapidasana or roll down with control.
✅ Benefits
- Lengthens the back of the body, from the calves to the spine
- Stretches the shoulders
- Encourages slow, calming breathing
- Many people find it quietening towards the end of practice
🌿 Wellness Support
- Traditionally practised as part of the calming finishing sequence
- A way to release tension in the upper back after sitting
⚠️ Precautions
- Come out immediately if you feel pain or pressure in the neck or head
- Never turn the head while in the pose
- If the toes do not reach the floor, keep the hands supporting the back or rest the feet on a chair
- Use a folded blanket under the shoulders for neck comfort
🩺 Check With a Healthcare Professional First If You Have
- A neck injury or neck pain
- High blood pressure or heart conditions
- Glaucoma, a detached retina or a recent eye procedure
- Pregnancy — avoid unless experienced and cleared by your doctor or midwife; traditionally inversions are also skipped during menstruation
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