Plow Pose

Halasana

Lift the pelvis and bring the legs overhead, supporting the toes on the floor or a chair.

Hala means plow.

Movement guidance

Preparation
Prepare shoulder padding and a chair or other foot support with a teacher.
Entry and alignment
Support on the shoulders and bring the legs overhead. Use foot support if needed and support the back with the hands.
Hold and breathe
Do not force the neck into a fold or swing the legs to make the feet touch down. Keep breathing comfortably without holding your breath.
Exit and next movement
Press the arms down and lower the back and pelvis slowly with soft knees. Do not turn the head.

Prepare by gently drawing the knees toward the chest while lying down with the pelvis grounded.

Difficulty refers to the photographed form. Individual experience may differ.