In a world where we’re all hunched over computers and other devices, backbends and stretches can be a welcome release. Enter Plow Pose (Halasana), an inverted yoga pose that you’ve probably seen (and maybe attempted) at some point in your practice. With your legs extended over your head and your toes touching the ground behind you, it can feel like a playful kids’ gymnastics move.

It certainly is a fun yoga pose, and it’s also packed with health benefits. But doing Plow Pose safely requires attention to detail, because if not practiced with proper alignment, it can cause injury, specifically to the neck. (And who needs that when you’re already dealing with tech neck?)

Below, we break down what Plow Pose is, how to do it safely, and other important things to keep in mind.

What Is Plow Pose (Halasana) In Yoga?

Plow Pose is a classic yoga inversion known for being calming and restorative. In Plow Pose, the body folds deeply while lying face-up on the ground, with the legs extended overhead and feet reaching toward or touching the floor behind the head, while the shoulders support your weight. This pose gently stretches the spine, shoulders, and hamstrings.

Often practiced toward the end of a yoga class—usually as a final movement before Savasana—Plow Pose helps prepare the body for rest and relaxation. However, because it places pressure on the neck, it’s important to enter and exit the pose mindfully and carefully. 

The Benefits of Practicing Plow Pose

When done correctly, Plow Pose is a great back stretch. “It’s really important to make sure you’re doing Plow Pose in a way that feels appropriate for your body,” says Peloton instructor Aditi Shah. “You’re bringing your feet over your head, and sometimes in a position like that can feel a little claustrophobic. So it’s super important to make sure that you’re OK in it. If you’re OK, that act of turning inwards can feel really good and be calming and relaxing.”

“Plow Pose is a powerful way to decompress the spine and gently stretch the entire posterior chain (back, glutes, hamstrings),” adds chiropractor Kira Capozzolo. “It stimulates the parasympathetic nervous system, helping the body shift into a rest-and-digest state, which makes it especially beneficial before sleep.”

Plow Pose also supports lymphatic drainage and circulation, Capozzolo says, which is great for overall tissue health.

How to Do Plow Pose

As Aditi mentions, doing Plow Pose safely and correctly is key. So what does that entail? Here’s a step-by-step guide. 

Plow Pose Variations

There are a few ways to modify or mix up Plow Pose. Here are a few that Aditi recommends.

1. Supported Plow Pose (with Props)

Plow Pose can be especially tough for beginners or those with tight hamstrings. If that’s you, a prop might help. “You can take a yoga block and place it over your head where your toes might go, that way they don’t have to go all the way to the ground—they can just land on the blocks,” Aditi explains. “If your hamstrings are tight, it’s fine for the knees to be soft.”

2. Plow Pose with Interlaced Fingers

A more intermediate variation, only attempt this one if you’re already comfortable doing Plow Pose with your palms flat on the floor. Once your feet are behind your head in Plow Pose, interlace your fingers and press your arms firmly into the floor. Then snuggle your shoulder blades together to create more space across your chest. Keep your neck long and jaw relaxed.

3. Ear Pressure Pose (Karnapidasana)

This is an advanced variation, so don’t attempt this on your own, especially if you’re new to yoga. From Plow Pose, bend your knees and gently rest them on the ground beside your ears. Your hands can stay on your back for support, rest on the floor, or (if it’s comfortable) you can bring your arms overhead and clasp opposite elbows.

Who Plow Pose Isn’t Suited for

Plow Pose isn’t for everyone. If you have any kind of neck or back injury, Plow Pose is too risky, Aditi says. “Other contraindications are pregnancy, high blood pressure, or heart conditions,” she adds. “Anyone with glaucoma, hernias, and sciatica should also avoid Plow Pose.” (Inversions can increase pressure in the eyes, which is why it’s not a good idea for anyone with glaucoma.) If you’re unsure whether or not Plow Pose is safe for you, check in with your doctor or another medical professional first.

How to Add Plow Pose to Your Yoga Routine

Ready to give Plow Pose a try? Here’s how to carefully start including it in your yoga practice.

1. Go Slow

If you want to add Plow Pose safely into your yoga routine, Capozzolo emphasizes the importance of easing into it slowly. “Plow Pose deeply flexes the spine and stretches the neck and hamstrings,” she says. “Trying to force the legs overhead too quickly can lead to cervical strain or disc irritation.”

She also notes the importance of protecting your neck. “Never turn your head while in the pose. Keep your gaze straight up to avoid twisting the cervical spine under pressure. And don’t be afraid to use yoga props! A folded blanket under the shoulders can relieve pressure on the neck and create a safer angle.”

Finally, don’t forget to listen to your body. “If there’s tingling, numbness, or sharp discomfort—especially in the neck or low back—that’s your sign to back off,” Carrozo says. 

2. Warm Up First

Typically, Plow Pose falls toward the end of class, Aditi notes, so it’s not something you should jump right into first thing in the morning before your body is warmed up. “It requires spinal mobility and a lot of back-body opening, including the backs of your legs and hamstrings,” she says. “It also requires some shoulder opening, especially if you’re trying to clasp your hands.”

If you want to “prep” your body for Plow Pose, Aditi suggests starting with Bridge Pose (Setu Bandha Sarvangasana). “Bridge can be a good way to prepare for it, because your head and shoulders might be in the same positions,” she says. 

As for counterbalancing? Sometimes an instructor will cue a gentle backbend pose. For example, “in some traditions, people do Fish Pose (Matsyasana) after Plow Pose because it’s the opposing movement,” Aditi says. “But I think it's also OK to neutralize after a Plow Pose. Just lie on your back with a neutral spine—that’s OK too.”

3. Don’t Be Afraid to Modify

“Done well, Plow Pose can be incredibly restorative. Done carelessly, it can create lasting strain,” Carrozo says. “I always recommend modifying until the full version is accessible without discomfort.”

To safely practice Plow Pose, consider trying a guided yoga class on the Peloton App.