How to Do Plow Pose

Discover the benefits and key steps of this restorative yoga pose.

Plow pose, or Halasana, can create a deep stretch in the body. It’s also a transitional pose into Shoulder Stand pose.

Similar to Wheel pose, it’s important to take the necessary time to warm up first with standing and balancing yoga poses. This pose will typically be practiced near the end of class, as you transition into the cooldown.

You should move slowly in and out of Plow, and only stretch to your comfort level. Also, remember to breathe deeply and relax.


Helps stretch the back of the body.


  • Lie flat on your back
  • Lift your feet overhead, then place your hands at your lower back
  • Gently lower your feet behind you to a comfortable degree
  • If your feet can comfortably touch the ground behind you, interlace your hands and extend your arms forward. Otherwise, keep your hands at your lower back for support
  • Press your shoulders down to help lift your hips up
  • Look straight up — never to the side
  • To release, slowly roll out onto your back and rest


If your feet can’t reach the ground behind you, it’s important to keep your hands on your lower back. Spread your palms wide to help better support yourself in the pose.

Once you feel comfortable in Plow, it’s time to move on to Shoulder Stand.