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| Plow Pose With Legs Parallel to the Floor |
Halasana, or “Plow Pose,” is frequently practiced in a seamless flow following the Shoulderstand. It helps to further open the shoulders and spine, promotes the proper
functioning of the thyroid gland, and can help to improve overall circulation.
It’s easy to flow into Plow Pose directly from Shoulderstand. When you’re ready to release from Shoulderstand, slowly lower your legs and feet beyond your head as far back as you can reach and as close to the ground as possible. Try to keep your legs straight. If your feet don’t touch the ground, that’s alright. If possible, keep your arms in their original position, pointing forward in front of the body, palms pressing into the ground (see Fig. YPS.13a). Feel the nice stretch that you’re giving to the entire back.
If you can, touch the floor above your head with the balls of your toes. Flex your feet so that the toes are curled under and pointing as directly toward the head as possible (see Fig. YPS.13b). If it’s easy for you to touch the ground with your feet, try spreading your legs out to the side in a straddle, still keeping them straight. Bring your legs and feet back together again. Bend your legs and see if you can rest your knees on or slightly above your ears. If you’re extremely flexible in this position, try wrapping your arms around the backs of the thighs. For an easier variation of Plow Pose, gently rest your knees on your forehead without trying to straighten them out beyond your head.
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| Plow Pose With Toes Touching the Floor |
When you are ready to release from Plow Pose, press down on your arms and hands, slowly raise your feet overhead, and then allow your torso to roll back down to the floor vertebra by vertebra, bending your knees if necessary to protect your back. Rest and relax for a few breaths if you feel the need.
As an additional variation of Shoulderstand, you can also assume Plow Pose as a preparatory step before rising to full Shoulderstand. From the starting position for Shoulderstand, lying flat on your back on the floor, gently raise your legs overhead and beyond your head.
See if you can touch the floor beyond your head with the balls of your feet. Then slowly raise your legs up to a 90-degree angle to the floor, tips of the toes in line with your forehead, for Shoulderstand.
If you would like to practice Plow Pose as a posture independent of the Shoulderstand, it’s easy to do that, too. Just assume the base position for preparing for the Shoulderstand: lie flat on your back, arms out to the sides, palms facing down. Slowly bend your legs and lift your legs overhead, pressing down on your hands and arms for support. Lift your legs up and over your head so that they are pointing beyond and away from the head. Keep your legs as straight as possible and reach as far back behind you as you can with your feet as close to the ground as possible. Experiment with any of the variations you wish while in Plow Pose.
When you are ready to release from Plow Pose, press down on your arms and hands, slowly raise your feet and legs overhead, and roll your upper body down vertebra by vertebra, bending your knees if necessary to protect your back. As a counterpose to Shoulderstand and Plow Pose, come immediately into Fish Pose to ease any tightness in the back.
