Plough Pose (Halasana)
Plough pose is an inverted yoga posture that targets the lower back and stretches the hamstrings, shoulders, and entire posterior chain. It involves bringing the legs overhead until the toes touch the floor behind the head, creating deep spinal flexion and shoulder opening.
How to do it
- Lie flat on your back with your arms alongside your body and palms pressing into the floor.
- Engage your core and lift your hips off the floor, bringing your legs overhead.
- Lower your toes toward the floor behind your head, keeping your legs straight.
- Interlace your fingers on the mat beneath your back for additional support.
- Hold the pose for 20-30 seconds, then slowly roll your spine back down to the mat vertebra by vertebra.
Form cues
- keep your legs straight
- press palms into the floor
- support your lower back with your hands
- keep your neck neutral and still
- breathe deeply into your belly
Breathing: Maintain a slow, steady rhythm; avoid holding your breath, especially when the chest is compressed.
Common mistakes
- turning your head to the side which can strain the neck
- forcing your toes to touch the floor which may cause overstretching
- rounding your spine too aggressively which can put pressure on the neck
- holding your breath which prevents deep relaxation
Muscles worked
Primary: lower back. Secondary: hamstrings, shoulders, abs.
Suggested sets & reps
Get fitter
1 set × 30–60 seconds, repeat for 2 rounds
Lose weight
1 set × 30–60 seconds, focus on controlled breathing
Build muscle
1 set × 30–45 seconds, focus on steady spinal decompression
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you have neck or back pain, ease off or skip this pose.
- If you feel sharp pain, stop immediately and choose a gentler option.
- Check with a professional if you have high blood pressure or eye conditions.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if my feet don't touch the floor?
That is perfectly fine. Focus on keeping your legs straight and your spine supported; flexibility will improve with consistent practice.
Is it okay to look around while in the pose?
No, keep your gaze fixed upward toward your legs or the ceiling to protect your neck from injury.
How often should I do this?
As a restorative stretch, it can be done 2-3 times per week, preferably at the end of a workout.