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Plow (Halasan)
The Plow pose is the one that most frequently comes to mind when people think of Yoga. You
may do the plough after the Sun Salutation and the Headstand, or you might choose to begin
your session with the Plow.
Either way, begin by lying peacefully on your back for awhile. If you, want, you can count
breaths. Sometimes four breaths can be the difference between tension and relaxation.
With your hands by your sides, raise your feet, keeping your legs straight. Once your feet and
legs pass the vertical position, your spine begins to bend, starting at the base. Continue to bring
the feet and legs forward, letting gravity pull them down as the spine curves, until your toes reach
the floor.
Take this slowly. The first time you do the Plow, you may not get your toes all the way to the
floor. Don’t worry about this, and don’t strain. Hatha Yoga is very effective at increasing the
suppleness in your joints, especially if you don’t hurt yourself trying. Be content with whatever
comes easy. Tomorrow you will have another session.
Start with just one Plow. On subsequent days you may increase this one repetition at a time until
you are doing four. You needn’t wait until you can perform a complete asana to increase the
reps. Repetition will bring your toes closer to the floor. Always take it easy.
When performing the Plow, breath out as you raise your feet and legs. Continue to breathe out
so that when you reach your maximum bend, wherever that may be, your lungs are empty. As
you slowly return your lower back, hips, legs and feet to the ground, inhale, so that once you are
again flat on your back on the mat your lungs are full.
If at this point you need to relax and take a few breaths, be sure to do so before moving to the
next repetition. With practice you will get to where your four repetitions coincide with four
smooth exhalations and inhalations.
You may choose to do the variation of the Plow with your legs spread wide for one or two of your
repetitions.
When you have completed your Plow poses, relax on your back while slowly counting four
breaths. If you need to, spend more time relaxing, until you are ready for the next asana.
The Plow pose is the one that most frequently comes to mind when people think of Yoga. You
may do the plough after the Sun Salutation and the Headstand, or you might choose to begin
your session with the Plow.
Either way, begin by lying peacefully on your back for awhile. If you, want, you can count
breaths. Sometimes four breaths can be the difference between tension and relaxation.
With your hands by your sides, raise your feet, keeping your legs straight. Once your feet and
legs pass the vertical position, your spine begins to bend, starting at the base. Continue to bring
the feet and legs forward, letting gravity pull them down as the spine curves, until your toes reach
the floor.
Take this slowly. The first time you do the Plow, you may not get your toes all the way to the
floor. Don’t worry about this, and don’t strain. Hatha Yoga is very effective at increasing the
suppleness in your joints, especially if you don’t hurt yourself trying. Be content with whatever
comes easy. Tomorrow you will have another session.
Start with just one Plow. On subsequent days you may increase this one repetition at a time until
you are doing four. You needn’t wait until you can perform a complete asana to increase the
reps. Repetition will bring your toes closer to the floor. Always take it easy.
When performing the Plow, breath out as you raise your feet and legs. Continue to breathe out
so that when you reach your maximum bend, wherever that may be, your lungs are empty. As
you slowly return your lower back, hips, legs and feet to the ground, inhale, so that once you are
again flat on your back on the mat your lungs are full.
If at this point you need to relax and take a few breaths, be sure to do so before moving to the
next repetition. With practice you will get to where your four repetitions coincide with four
smooth exhalations and inhalations.
You may choose to do the variation of the Plow with your legs spread wide for one or two of your
repetitions.
When you have completed your Plow poses, relax on your back while slowly counting four
breaths. If you need to, spend more time relaxing, until you are ready for the next asana.
Plow |