Plow Pose

A folded inversion where the legs travel overhead, inviting awareness of the spine, shoulders, neck and breath.

“Fold with care. Rest through the shoulders. Keep the breath spacious.”

Halasana turns the body inward and upside down. The weight moves into the upper back and shoulders while the spine rounds and the legs reach behind the head. It asks for patience, quiet attention and respect for the neck. The shape can be small, supported or exploratory.

The purpose is not to place the feet on the floor. The purpose is to notice how the body responds to deep spinal flexion and inversion. Comfort in the breath matters more than the size of the fold.

1. 1Lie on your back with the head centred.
2. 2Place folded blankets under the shoulders if this gives the neck more space.
3. 3Allow the arms to rest beside the body.
4. 4Bend the knees and draw them towards the chest.
5. 5Press lightly through the arms and lift the hips.
6. 6Bring the legs overhead with control.
7. 7Let the feet move towards a support or the floor behind you.
8. 8Keep the head quiet and avoid turning it.
9. 9Breathe steadily for a few breaths.
10. 10To come out, bend the knees and roll down slowly through the spine.

Instead of searching for the “correct” position, notice:

• •Is the weight resting through the shoulders rather than the back of the neck?
• •Can the throat stay soft?
• •Does the breath remain available?
• •Are the legs reaching with ease, or pulling the spine into strain?
• •Can the head stay centred and quiet?

Let the breath be the main guide. In this shape the front of the body is folded, so the breath may feel different. If it becomes tight, shallow or hurried, explore less range or use more support.

Observe the relationship between shoulder support, neck space and breathing. Notice whether the student is trying to reach the floor with the feet, or whether they can stay attentive to the whole shape. The exit is as revealing as the pose itself.

Reflect after practising:

• •What did your breath tell you about the depth of the fold?
• •Where did you feel the weight of the pose?
• •Did support change the experience of your neck or shoulders?
• •How did the body feel while rolling out?

Rather than mistakes, you may notice:

• •Loading the back of the neck
• •Turning the head while inverted
• •Forcing the feet to the floor
• •Holding the breath
• •Rolling out quickly
• •Gripping through the jaw or throat

• •Folded blankets under the shoulders
• •Feet resting on a chair behind the head
• •Knees bent towards the forehead
• •Hands supporting the back
• •Shorter time in the pose
• •Keep the hips lifted only part way

• ✓Breathing remains steady.
• ✓The neck feels spacious.
• ✓Weight is supported through the shoulders.
• ✓The spine can roll down with control.
• ✓There is no need to force the feet lower.