Plow Pose (Halasana) is an inverted yoga pose where you lie on your back and bring your legs overhead, lowering your toes to the floor behind your head. It deeply stretches the entire posterior chain — hamstrings, calves, lower back — and decompresses the spine. It demands shoulder mobility and should be approached with caution.
Muscle Group
Back, Hamstrings, Yoga
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Deeply stretches the hamstrings, calves, and lower back
- Decompresses the spine
- Calms the nervous system
- Stimulates the thyroid (claimed)
- Foundation for shoulder stand
- No equipment needed
How to perform
- Lie on your back with arms at your sides, palms down.
- Press your palms into the floor and use your core to lift your legs straight up to vertical.
- Continue lifting your hips off the floor and bring your legs overhead.
- Lower your toes toward the floor behind your head. If they reach the floor, rest them gently.
- If your toes do not reach, support your hips with your hands or use a chair behind you.
- Keep your weight on your shoulders, not your neck. Your chin should be tucked toward your chest.
- Hold for 30 to 60 seconds. Breathe slowly and deeply.
- To exit, bring your hands to your lower back for support and slowly lower your legs back to the start.
FRONT VIEW
BACK VIEW
Abs
Primary
Calves
Primary
Traps
Primary
Lower Back
Primary
Hamstrings
Primary