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Yoga Poses Guide
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PlowSave PDF

Halasana

ha-LAH-sah-nah
Plow
Pose categories
Primary body parts engaged
Muscle Groups
Stretches shoulders and spine
Improves digestion
Calms nervous system

How to perform Plow

  1. Lie on your back with your arms alongside your body, palms down. Lift your legs and hips with an inhale, then support your low back with your hands.
  2. Slowly lower your legs overhead with an exhale, bringing your toes to the floor. Try to straighten your legs.
  3. If your toes touch the floor, release your hands from your back and press your palms into the floor.
  4. Hold the pose and take slow, deep breaths.
  5. Tuck your chin into your chest and with an exhale slowly roll down one vertebra at a time.
Alignment cues
  • Align hips over shoulders
  • Do not turn head
  • Push tops of shoulders into floor
  • Soften tongue and throat
Modification: Bring feet wide and hold onto ankles.
Avoid this pose if you have a neck injury.
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More yoga poses to discover

Plow (Halasana in Sanskrit) is a beginner yoga pose that belongs to the forward bends category. This asana targets hamstrings, shoulders and spine, and also involves neck & upper traps and triceps muscles. Plow improves digestion; stretches shoulders and spine and also calms nervous system. Refer to the illustration and instructions above for how to perform this posture correctly. Discover more yoga asanas and yogic breathing exercises in our free yoga pose directory – a visual resource for yoga teacher training students as well as practitioners of all levels. Finally, shop our best-selling Yoga Cards products!

Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.

©
Our exercise illustrations represent original artwork registered with and protected by the U.S. Copyright Office. Unauthorized use violators will be prosecuted. More details.
Workoutlabs Yoga Cards Beginners Workoutlabs Yoga Cards Sequence Workoutlabs Yoga Cards Set
Discover our best-selling Yoga Cards – professional study, class sequencing and practice guide for beginners and beyond.
Yoga Stacks App
Studying to be a yoga teacher? Learn the essential yoga poses the easy way with Yoga Stacks app!
Yoga Beginners Workoutlabs Ebook
New to yoga? Our Yoga for Beginners pack covers everything you need to know to get started with your practice.
Personal Training Software from WorkoutLabs
Personal trainer? Try Train - our beautifully simple training platform you and your clients will love.
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