Plough
the 12 Basic asanas
Plough: Lengthen the spine, release tension, and restore inner balance
The Plough, or Halasana, is a deep forward-bending posture that stretches the whole back of the body and helps keep the spine youthful, supple, and strong. As the legs move overhead and the body folds inward, the spine lengthens, the neck and shoulders release tension, and the abdomen receives a gentle massage. The posture is especially valued for the way it nourishes the spinal nerves, improves flexibility throughout the back, and encourages both physical and mental relaxation.
The Plough should be approached gradually and without force. The spine should feel stretched, not compressed, and the breath should remain calm and steady throughout.
The Plough works deeply on the spine, shoulders, and abdominal region while also bringing a quieting effect to the mind. Practiced with steady breathing, it helps create both strength and flexibility through the entire back of the body.
Lie flat on your back with your legs together and your arms alongside the body.
Inhale and slowly lift both legs to a right angle, keeping the head, shoulders, and arms on the floor.
On another inhalation, lift the hips and lower back, supporting the back firmly with both hands.
Continue the movement with steady breathing, bringing the legs over the head and gradually bringing the spine more upright.
Keep the legs straight and the toes flexed as you stretch the feet down toward the floor behind you. If your feet touch the floor, lower the arms to the ground behind your back. If they do not yet reach, keep supporting the back with both hands and hold the furthest comfortable position.
Breathe slowly and rhythmically, keeping the spine stretched and the pose steady.
Hold the posture comfortably for up to one minute.
To come out, roll down slowly, vertebra by vertebra, using the arms for balance and control.
Rest in Corpse Pose and allow the back, neck, and breath to relax fully.
The Plough combines strong spinal stretching with deep inward calm. It helps release accumulated tension from the neck, shoulders, and back while gently toning the abdominal organs and improving overall flexibility.
Practiced with patience and control, it leaves the spine refreshed, the body lighter, and the mind more balanced.
Swami Vishnudevananda
Sivananda Yoga Centres
Swami Vishnudevananda
