Yoga India Foundation

Halasana (Plough Pose)– Benefits, Adjustment & Cautions

Halasana (Plough Pose)– Benefits, Adjustment & Cautions

Halasana or Plough Pose massages all the internal organs activates digestion and improves liver and kidney function.

Ideally, you should practise this posture after Sarvangasana.


  1. Lie flat on the back with the legs and feet together
  2. Place the arms beside the body with the palms facing down
  3. Relax the whole body
  4. Raise both legs to the vertical position
  5. Keep them straight and together
  6. Press down the arms and lift the buttocks, rolling the back away from the floor
  7. Lower the legs over the head
  8. Bring the toes towards the floor behind the head without straining
  9. Turn the palms up, bend the elbows and place the hands behind the ribcage to support the back, as in Sarvangasana
  10. Hold and relax in this final pose for as long as it is comfortable
  11. Return to the starting position by lowering the arms with the palms facing down, then gradually lower each vertebra of the spine to the floor

Benefits of Halasana:

  • activates the digestion
  • Massages the internal organs
  • Relieves constipation
  • Revitalizes the spleen and suprarenal glands
  • Promotes the production of insulin
  • Improves the live and kidney functions
  • Strengthens the abdominal muscles
  • Relieves spasms in the back muscles
  • Tones the spinal nerves
  • Increases blood circulation


This asana should not be practised by people suffering from a hernia, slipped disc, sciatica or serious back problems. It should be avoided by pregnant women.

To be sure that you practise an asana correctly, we recommend participating in our Yoga Teacher Training Program.