Halāsana
From shoulder stand, lower the feet overhead to the floor behind; the plough that turns the body's soil, a deep quiet stretch.
How to practice
Slow, quiet abdominal breathing; the folded torso breathes shallow by design; never strain.
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From Sarvāṅgāsana, support the back with the hands and lower the feet overhead, one at a time.
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Rest the toes on the floor, a block, or a chair seat behind the head.
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Keep the legs extended, the torso as vertical as comfort allows, weight on the shoulders.
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Toes curled under or feet relaxed; arms stay supporting the back or extend on the floor.
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Hold 30 seconds to 2 minutes; rise back through shoulder stand with control, then lower to rest.
Benefits
- Stretches the whole spine, shoulders and hamstrings profoundly
- Calms the nervous system, traditionally quieting for restlessness and insomnia
- Stimulates the abdominal organs and thyroid in tradition
- Encourages inward-turning attention (pratyāhāra practice)
Contraindications & cautions
- Neck injury, hypertension, glaucoma or recent eye surgery; avoid
- Pregnancy outside a trained practice, avoid
- Asthma or a cold, keep the hold short so breathing stays easy
- Never force the feet to the floor, support them on a block or chair seat
Skip or modify the pose on days a caution applies to you, and work with a qualified teacher for injuries, pregnancy or health conditions.
In the tradition
The plough turns the earth over so new things can grow; the pose turns the body over so the mind can run quiet. Following shoulder stand, it deepens the drainage and the hush. Supported feet and a modest hold keep the neck safe while the nerves settle, a boon for tired vāta and stagnant kapha alike.
Sources & further reading
- Light on Yoga , B. K. S. Iyengar (Halāsana)
- Asana Pranayama Mudra Bandha , Swami Satyananda Saraswati
Classical citations mark where a tradition is drawn on; modern books and videos are shared as further guidance, not as prescriptions.