Ask a Yoga Teacher: Plow pose/Halasana
#4 in the series.
Plow pose, or Halasana, is a wonderful pose both physically and mentally. It stretches the shoulders, neck, upper back, and hamstrings, while cooling and calming the body. This pose is great to do before bed, especially if you run warm and have trouble sleeping.
While this is a wonderful pose, there are a few things to consider when practicing. If you have any neck or shoulder injuries that you are working with, I would sit this one out and do Legs Up the Wall pose (Viparita Karani) instead. That also applies if you have any eye pressure problems, retinal detachment problems, or uncontrolled high or low blood pressure. People with osteoporosis should use caution when practicing this pose.
If you choose to practice Plow pose, please have a blanket or beach towel handy to create space for your neck. Compressing your C7 vertebra against the floor can create more problems than it’s worth, so please use a blanket. Your neck with thank you.
**Please note: this is not a pose for beginner practitioners. If you’ve never practiced yoga before, please don’t start with this pose.**
What is Plow pose?
Plow pose is a pose that is a forward bend with neck flexion and shoulder blade retraction.
The hip hinge/forward bend is what brings your feet over your head. The chest moves toward the chin creating neck flexion, and the shoulder blades move toward each other as you interlace the fingers behind your back. You can also place your palms on your lower back for more support, especially if your feet don’t touch the floor, which I will cover in a bit.
Warm up poses to practice
It is important to warm up your body before practicing this pose as it requires significant stretching and opening. Here is a sequence of poses that will prepare your body for Plow pose. When I teach this pose in class, I often teach it toward the end of the class when people are fully warmed up. Please do not practice Plow pose cold or by itself.
Cat pose/Cow pose
Start in Table pose with the shoulders over the wrists and the hips over the knees. Spread the fingers wide and press the whole palm into the floor. Inhale. As you exhale, round the spine moving one vertebra at a time, starting with the movement of the pelvis, aiming the tailbone for the floor, and finishing by lifting the head. This is Cat pose/Marjariasana.
From Cat, inhale to lift the tailbone, drop the waist, reach the chest forward, and raise the head last. This is Cow pose/Bitilasana. Go back and forth between Cat and Cow, following the movement of your breath. Use the entire exhale to move into Cat pose and the entire inhale to move into Cow pose. Do this for a total of 5-8 breaths to warm up the spine.
Half Split pose
Start in Table and step your right foot forward toward your hands, in a Low Lunge/Anjaneyasana. Your hands can be on the floor, or place them on blocks which will make the floor closer. Straighten your right leg, reaching the heel forward, five toes aiming for the ceiling. Engage your right quads to support the knee (front of thigh). Stack your left hip directly over your left knee.
Depending on your hamstrings, you may or may not be able to straighten the leg fully while also keeping the spine straight. It’s more important to keep your spine straight than it is to fully straighten the leg. You will feel more of a hamstring stretch with a straight spine, reaching the sit bones (base of the pelvis) away from your right heel.
If your knees bother you in this pose, you can also stand, placing your foot on a stair or a stool and hinge forward with a flat back. Five toes aim for the ceiling as you reach your sit bone and heel away from each other. Make sure to tip forward from the pelvis, not from the head.
Stay 5-10 breaths, then repeat on the other side. Try to relax into the stretch. Don’t fight it, don’t force it, try to melt into it with your exhale.
Standing Forward Bend
Stand with your feet hip distance apart (which is not how wide you think your hips are, just the distance apart of your sit bones. 3-4” approximately), and parallel. Spread your toes apart so that there is space between each of your toes. Bend your knees and tip your pelvis forward to fold over your legs. Clasp opposite elbows with opposite hands (right hand to left elbow, left hand to right elbow).
You can keep your knees bent, especially if your hamstrings are tight, or you can straighten your legs by lifting your hips higher. Your pelvis should be the highest part of your body. If your lower back is highest, keep your knees bent and focus on tipping the pelvis.
Let your head be heavy, lengthening your neck. Let your elbows be heavy, creating space in your shoulders. Let your rib cage be heavy, opening up your lower back. Feel the spine lengthening toward the floor as your hips move toward the ceiling for a lovely hamstring and back stretch.
Stay 3-5 breaths, then switch the forearm that is on top. Stay another 3-5 breaths, then bend your knees, press your hands into your thighs, and come up with a straight spine to standing. You can also bend your knees, draw the navel to the spine, and press your heels into the floor to roll up to stand.
Yoga Mudra
You can do this standing, seated, kneeling, or whatever works for you. This is a shoulder and chest opening pose. Interlace your fingers behind you, pressing your palms and wrists together and squeezing your shoulder blades (retraction). Try not to let your wrists “pop open,” as this takes the stretch out of the shoulders, where you need it. Hold 5-10 breaths, then shift all your fingers over by one and interlace the fingers with the other fingers on top (your thumbs should switch along with the other fingers). Hold another 5-10 breaths.
If your shoulders and chest are tight (which is common in today’s computer and device driven society), grab a strap and slowly walk your hands toward each other. Try to keep the wrists straight and squeeze your shoulder blades toward each other (retraction). Hold 5-10 breaths.
Bridge pose
Lie down on your back with your legs bent. Your knees are over your ankles and your feet are parallel, somewhere between hip and shoulder distance apart; not too wide, not too narrow. Engage your pelvic floor and lower abdominals. Press your feet into the floor to lift your hips. Walk your shoulders underneath your body and interlace your fingers, or use a strap, for Yoga Mudra.
Feel the chest rising toward your chin (not chin to chest) and your tailbone lengthening toward your knees. Engage your glutes and inner thighs. Hold 5-8 breaths, then roll down one vertebra at a time. Go up a second time, this time interlacing the fingers with the other fingers on top. Hold another 5-8 breaths, then release down one vertebra at a time.
Guidance through plow
Hopefully you are feeling warmed up and ready to try Plow pose/Halasana. Place your folded up blanket or beach towel on your mat, so that the folded side of the blanket faces the back of your mat and the open side faces the front. Lie down on the blanket so that your shoulders rest on the folded side and your head is on the floor. Your neck should touch nothing. In Iyengar yoga they use 2 blankets for more neck support, feel free to adjust to your comfort level. More blankets means more space for your neck and less neck flexion.
Press your hands into the floor by your hips and bring your feet over your head. If you feet don’t reach the floor, I have modifications for you below. With your feet on the floor, like in Bridge pose, walk your shoulders toward each other and interlace your fingers.
Try to stack your hips over your shoulders to the best of your ability. This will depend on your upper back and neck mobility, your shoulder opening, as well as your hamstring stretch.
Lengthen your sit bones toward the ceiling and reach your heels toward the back of your mat. Hold 5 breaths, then interlace your fingers with the other fingers on top for another 5 breaths. When you are ready, release the arms and slowly roll down one vertebra at a time, using your abdominals to control the descent.
Modifications
If your hamstrings, neck, upper back, or shoulders are tight, your feet might not reach the floor. If that’s the case, you can rest your feet on blocks or on a chair. I recommend placing your hands on your lower back for support instead of Yoga Mudra. This gives more support and allows the hips to be a bit forward of the shoulders. Try to walk the elbows as close together as you can and lean your weight into your upper arms.
These variations are also great if you are large breasted, as it creates more space in front of you so that you don’t suffocate. The more space in front of your chest, the better you can breathe. You can also have your feet in the air allowing your hips to be even further forward if that’s what you need. What matters is that you reach your hips toward the ceiling and support your pelvis with your palms.
If Plow pose is just not for you, or even if it is, Legs Up the Wall pose/Viparita Karani is a wonderful variation. Place a folded blanket (or two) against the wall. Sit down on the blanket sideways to the wall, then lie down, swinging your legs up the wall. If you have tight hamstrings you can place your hips a bit away from the wall so there is no struggle or strain. Rest your hands on your belly or let them be out to your sides, palms facing the ceiling. Stay as long as you like. This is a deeply restorative and restful pose.
Ask a Yoga Teacher is a series that I put out on the first Saturday of each month. Next month I will talk about Pigeon pose/Kapotasana. If you have a yoga pose that you struggle with or are curious about, please let me know in the comments and I will try to answer your questions and help you understand the pose better in your body. You can also ask in the chat!
With running i do so simple pos, like streaching.
I’ve been having more and more muscle strains lately and the thought finally hit me, “Maybe I should make yoga a practice…”