How This Helps

Halasana or plow yoga pose can be considered an inversion because it’s a yoga pose where the heart is above the head. As you’ll see in the pictures, a lot of
compression and pressing will occur in the abdomen, again activating the pancreas which is a key actor in the road to managing diabetes. 

Standard exercise of Plow Pose calms and soothes the sympathetic nervous system, improves concentration and memory, and relieves stress and fatigue. It nourishes the backbone and rejuvenates the whole body. This pose can also be therapeutic for headaches, infertility, and sleeplessness.


What does Halasana mean?

Hala means plow in Hindi so the name Plow Yoga Pose. As per the Hindu mythology, King Janak found a baby girl while he was plowing a field and named her Sita. 


Instructions for Halasana Pose


  • Step by Step Instructions for Halasana - Plow Yoga Pose:
  • Step 1:  Lie on your back with your arms behind you with your palms facing downwards.
  • Step 2: As you inhale, use your abdominal muscles to lift your feet and legs off the floor. Have your hands ready to support your lower back as you lift the legs higher to a 90-degree angle.
    Step 3: Stay for a moment and get your breathing to slow down if it has quickened. As you stay, try to get the elbows to point inwards. If you can, get your hands higher up your back, trying to reach the middle back.
    Step 4: Continue by slowly dropping the legs down until the back is upright; Please note two variation for Yoga Plow Pose: 
    o Full Plow Pose:  Feet fully touch the floor; If you’re comfortable, you can interlace the fingers on the floor. 
    o Supported Halasana Plow Pose: Feet touch a chair behind you.; Make sure that the chair is supported by a wall so that it doesn’t move.
    Step 5: Hold this yoga plow pose for around 10 breath cycles.
    Step 6: To exit the Halasana pose, first press the palms and arms down on the floor for leverage. Carefully roll down bone by bone until you’re lying back down on
    the floor flat.


Stay away from this plow yoga pose if you have high blood pressure, any type of neck and back pain. Don't practice this pose if you're currently experiencing diarrhea. Also avoid this pose if you have glaucoma or other eye problems, or a significant neck or back injury. Women who are menstruating or are pregnant should discuss with a Yoga expert and your doctor before practicing this pose.

Science and Research

Halasana & diabetes

Halasana - Plow pose is a great pose for the abdomen, and for stretching the neck and the lower back. Do this with care. If you’re not sure about the yoga plow pose, see if you can do it with a practitioner or a teacher first. Halasana pose is also good for bringing calm to the mind, reducing the effects of stress and preventing further development when you are suffering from Diabetes.Since the Halasana pose uses the abdomen greatly and the back, it’s also good for reducing fat from the belly area, helping in reduction of sugar in the blood.

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