Plow Bag

Plow pose , also known as Halasana , is a deep stretching yoga pose that involves an inverted position, and it's fantastic for stretching out the spine , shoulders and back of the thighs . This position calms the nervous system and gives the body a deep relaxation. It also stimulates the digestive system and is known to relieve stress and reduce anxiety.

Correct execution

How to perform Plow position:

  1. Start on your back: Lie flat on your back with your arms at your sides and your palms facing the floor.
  2. Lift your legs: Use your abs to lift your legs up towards the ceiling, then bring them over your head towards the floor behind you.
  3. Touching the floor: If your toes do not reach the floor, you can place your hands on your lower back for support. If your toes hit the ground, you can rest your arms on the floor behind you.
  4. Hold the position: Hold the position for 10-30 seconds, or longer if you are comfortable. Remember to breathe deeply and evenly throughout the entire position.
  5. Finish: Slowly roll back using your abdominal muscles, one vertebra at a time.

Common mistakes

  • Pressure on the neck: It is important to avoid putting too much pressure on the neck. Make sure the weight is evenly distributed over the shoulders and upper back.
  • Bending knees: Try to keep your legs as straight as possible to get a deeper stretch, but it's okay to bend your knees a little if necessary.
  • Breathing disorders: It can be challenging to breathe deeply in this position, but focusing on steady, deep breathing is the key to a safe practice.

Modifications and variants

If Halasana is too intense, try these modifications:

  • Supported variation: Place a pillow under your feet if they don't reach the ground, or use a block under your lower back for extra support.
  • Against a wall: Perform the pose with your feet against a wall for a gentler version.

Repetitions and sets

Plow position can be held for 30 seconds to 1 minute . For more advanced practice, you can work towards holding the position for 2-3 minutes . Repeat 2-3 times during the session.

Breathing techniques

Correct breathing technique is important in Plow Position. Inhale as you lift your legs up, and exhale as you lower your feet behind your head. Keep your breathing calm and controlled to achieve maximum effect and deeper relaxation.

Visual angles and tips

  • Side view: Make sure your legs are straight and your toes touch the floor.
  • Straight spine: Keep the core activated and prevent the back from collapsing, so that the spine gets a good stretch.
  • Neck protection: Make sure the neck remains long and is not compressed against the chest.
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