Plank Pose – Phalakasana: Step-by-Step Guide
June 2, 2025Pose Dedicated to the Sage Marichi A – Marichyasana A: Step-by-Step Guide
June 6, 2025
Plough Pose (Halasana) is a deep, restorative yoga posture that stretches the spine, shoulders, and back of the legs. It’s also known for its ability to stimulate the abdominal organs and balance the thyroid. This pose is commonly used to calm the mind, relieve stress, and improve flexibility. Here’s how to perform Plough Pose with proper alignment and technique.
Step-by-Step Instructions:
Starting Position: Begin in Supported Shoulderstand (Salamba Sarvangasana). Once you’re stable, slowly lower your feet towards the floor by hinging from the hips.
Alternative Starting Position: If you’re not using Shoulderstand, lie on your back with your upper back supported on a sturdy folded blanket. Your head should rest on the mat with the blanket ending in the hollow of the neck.
Engage the Core: Exhale and draw your lower belly into your spine while firming your back into the floor.
Lift the Legs: Press your arms into the floor, inhale, and lift your legs over your head towards the floor. Stretch out through your heels to deepen the stretch.
Walk the Shoulders: Walk your shoulders towards each other to help open the chest. Keep your chin slightly lifted and place your hands on your lower back for support.
Engage the Arms and Legs: Press through your arms, shoulders, and feet if they are on the floor. Keep your spine long and your tailbone reaching towards the ceiling. Ensure that your hips are over your shoulders.
Hold the Pose: Stay in Plough Pose for 5 to 10 breaths, allowing the stretch to deepen with each exhalation.
Exit the Pose: To come out of the pose, release your hands and bring your arms back to the floor, palms facing down. Exhale and roll out of the pose slowly.
Beginner’s Tips:
Support with Blankets: The purpose of the blanket is to lift your shoulders to prevent the back of your neck from flattening too much. You may need more than one blanket to ensure proper support.
Knee Variation: If your feet don’t reach the floor, try keeping your knees bent as you bring your legs over your head, or support your feet with a chair.
Leg Position: If you’re new to the pose, you can leave your legs in the air, or use a wall to practice the pose, walking your feet down the wall slowly.
Seek Guidance: It’s a good idea to have a yoga teacher guide you when doing this pose for the first time to ensure proper alignment and safety.
Benefits of Plough Pose:
Stretches the Spine and Shoulders: This pose offers a deep stretch to the spine, shoulders, and the back of the legs, improving flexibility and mobility.
Opens the Chest and Upper Back: Halasana helps open the chest, creating space in the upper back and improving posture.
Stimulates the Abdominal Organs: By pressing the abdomen into the floor, Plough Pose stimulates the digestive organs, improving digestion and detoxification.
Calms the Mind: This restorative pose is known for its ability to reduce stress and fatigue, calming the nervous system and promoting mental clarity.
Things to Watch Out For:
Avoid Turning the Head: While in the pose, avoid turning your head to look around or at a teacher, as this can strain the neck.
Neck Safety: Be mindful of overstretching the neck. The tops of your shoulders should push down into the support, and try to avoid moving your shoulders too far away from your ears.
Maintain a Soft Throat and Open Chest: Keep your throat soft to avoid tension and make sure the chest stays open throughout the pose.
Neck and Upper Back Injuries: Avoid this pose if you have neck or upper back issues, as it may exacerbate discomfort or strain in those areas.
Variations to Try:
Wall Variation: If your feet don’t reach the floor, practice the pose by walking your feet down a wall. This provides additional support and helps you gradually deepen the stretch.
Wide-Legged Version: Once you’re in the pose, you can bring your feet wider apart for a deeper stretch in the legs and hips. This variation can offer an extra stretch to the inner thighs and groin area.
Plough Pose (Halasana) is a deeply restorative yoga pose that stretches and strengthens the body while calming the mind. It is excellent for improving flexibility, stimulating the abdominal organs, and opening the chest. If you’re looking for yoga classes in North York, Serenev Studio offers three distinctive practices: Hatha Yoga, Vinyasa Yoga, and Kundalini Yoga. Whether you’re just beginning your yoga journey or looking to deepen your practice, register for a class today or contact Serenev North York Yoga for more information.
