Traditional

Plow Pose

Halasana

Take the legs overhead and reach the feet toward the floor behind the head.

Benefits: Builds strength, mobility, and breathing awareness with steady alignment. Particularly helpful for feeling steady and present.
Props: Blankets strongly recommended.
Hold Time: 5 to 8 breaths
Cautions and Contraindications: Practice within a pain-free range. Reduce depth or use props for knee, low back, neck, wrist, or shoulder sensitivity.
Entering Plow Pose: Lie on your back and lift the legs overhead. Support the back with the hands or keep the arms on the floor. Lower the feet toward the floor behind the head. Take a steady inhale to create length, then use the exhale to settle into the final shape.
Exiting Plow Pose: Support the back if needed. Roll the spine down slowly and return the legs to the floor. Pause in a neutral position for a moment before continuing.