Plough is a natural continuation of the forward- bending movement that you will have done in Shoulderstand. In Sanskrit ‘hala’ means a ‘plough’. The shape you make in this pose, with your feet and hands on the floor, resembles a plough. This āsana helps to keep the whole spine youthful.

When you perform the Plough, be sure to keep your spine stretched up and your knees straight.

Your feet may not reach the floor to begin with, but as your spine becomes more supple, the weight of your legs will gradually pull them down. Advanced students can go straight into the pose from the Shoulderstand, but beginners should relax in between.

Use the Shoulderstand roll-out to come out of the Plough.


• Stretches the back of the body completely, which invigorates the entire spine.
• Loosens tight hamstrings.
• Stretches the deep and superficial muscles of the back.
• Increases the blood supply to the nerves of the spine.
• Releases tension in the shoulder and neck muscles.
• Helps improve the flexibility of the shoulder joint.
• Improves digestion & relieves constipation by placing pressure on the abdominal area.


  • Title: Plough
  • Date Created: 2019-06
  • Location: Sivananda Yoga Vedanta Dhanwatari Ashram, Neyyar Dam
  • Type: Posture, Asana
  • Photography: Manoj Parameswaran

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