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.
Stretches the spinal muscles and ligaments
Opens the spinal discs and rejuvenates the spine
Increases blood supply to the spinal nerves
Releases tension from the neck and shoulder region
Strengthens the muscles of the back, shoulders, and arms
Mobilizes the entire spine
Loosens tight hamstrings
Massages the abdominal organs
Helps relieve indigestion and constipation
Stimulates the liver and spleen
Helps reduce restlessness and insomnia
Enhances physical and mental relaxation
Supports mental poise and inner balance
Lie flat on your back with your legs together, arms next to your body, the palms face down on the mat.
With an inhalation, slowly start lifting both your legs to a 90° angle. Keep your arms, head, and shoulders on the floor.
With another inhalation, lift your legs and hips until you can place your hands against your lower back.
With an exhalation, slowly lower your legs behind your head, taking your feet to the floor. If your feet do not reach the floor, hold this pose for five breaths, then roll out and relax on your back.
Once your feet do reach the floor, continue with Step 5.
At the intermediate level of Plough, you hyperextend your arms as you place them on the floor. This increases your flexibility, not only in your hips and back, but also in your shoulder girdle.
Starting from Plough Step 4, with your toes touching the floor, extend your arms flat on the floor behind your back, palms down.
To come into the full pose, interlock your fingers then press both palms firmly against each other. Hold for up to one minute.
Release your hands, place your arms flat on the floor and raise your legs until they are parallel to the floor. With an exhalation, slowly roll down to the floor, vertebra by vertebra, pushing the arms strongly into the floor.
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
