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Hatha Yoga

HALASANA – PLOUGH – A series of variations of the Halasana.

Feet apart  –  Beginners

In plough position, take legs apart, keeping arms and hands straight behind you and palms down flat on floor. Push heels to floor. Hold up to 1 minute. Come out of pose by raising legs and come out as usual.

Arm wrap  –  Intermediate

Start from feet apart (above) in plough position. Lower knees to ears and fold arms over knees. Take hands to ears. Hold up to 1 minute. Keep toes flat not curled. Relax feet. Come out as above.

Hands to feet  –  Intermediate

Start from plough position, bring arms up to ears and reach for toes. Hold up to 1 minute. Keep knees straight.

Come out of pose.

Knees behind head  –   Advanced

In plough position, walk feet away from head, then bend knees and slowly lower knees to mat behind your head. Keep arms behind you. Keep hands flat on floor or clasp them.  Hold up to 30 seconds. Raise legs till parallel to floor and come out pose.

Knees to shoulder  –   Advanced

In plough position support back firmly with hands. Walk legs to left side, keep shoulders and elbows on floor. Lower knees next to left ear. Relax feet. Hold up to 30 seconds. Walk feet back to Centre by straightening legs. Walk to right side head, lowering knees next to right ear. Relax feet.  Hold up to 30 seconds. Walk feet back to middle and come out of pose.

Tip: In all the variations, remember to keep breathing slowly and rhythmically.


  • A deep stretch to upper back.
  • A deep massage of solar plexus during rhythmical breathing
  • Extends and balances muscles in hips

This yoga asana is an edited contribution for the Sivananda Gurugram partly sourced and edited from the Sivananda Publication : “Yoga: Your Home Practice Companion” – Sivananda Yoga Vedanta Centre – 2010.

Make patience thy strength.  – Sri Swami Sivananda

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