Plow Pose anatomy

Plow Pose · Halasana · Tư thế cái cày

Plow Pose mainly works quadriceps, rhomboid major, teres major, triceps brachii; it stretches hamstrings, gastrocnemius, gluteus maximus, erector spinae.

3D anatomy model of Plow Pose: working muscles in red, stretching in blue, stabilizing in yellow

Opening the 3D model…

Lie with your shoulders and upper arms on 2–3 folded blankets and your head on the floor; lift your hips over your shoulders and take straight legs over your head until the toes touch the floor behind you, arms extended on the floor behind your back. The backs of the legs, buttocks and back of the neck lengthen while the back muscles keep the torso upright. The blankets reduce neck flexion; if your feet don't reach the floor, rest them on a chair or the wall. Skip this pose if your neck hurts.

Muscles in this pose

Working (contracting): Quadriceps, Rhomboid major, Teres major, Triceps brachii

Stretching: Hamstrings, Gastrocnemius, Gluteus maximus, Erector spinae, Splenius capitis, Levator scapulae, Deltoid, Pectoralis major, Biceps brachii

Why these muscles work or stretch

Quadriceps · Working (contracting): Keeps the legs straight and active
Rhomboid major · Working (contracting): Draws the shoulder blades together and tucks the shoulders under
Teres major · Working (contracting): Presses the arms into the floor
Triceps brachii · Working (contracting): Straightens the arms and presses them down
Gastrocnemius · Stretching: Lengthens as the heels press away
Erector spinae · Stretching: Lengthened as the back rounds over the shoulders; still working lightly so the spine does not collapse
Splenius capitis · Stretching: The neck flexes; blankets under the shoulders reduce the bend
Deltoid · Stretching: Front fibers lengthen as the arms extend behind

Practice cues

Place 2–3 folded blankets under your shoulders with your head on the floor so the neck keeps some space
Keep the weight on your shoulders and upper arms, not your neck; stack your hips over your shoulders
Keep your head still; never turn it while in the pose

Benefits

Stretches the backs of the legs, buttocks, back and back of the neck
Strengthens the back muscles that hold the torso upright
Opens the fronts of the shoulders with the arms extended behind

Cautions / contraindications

Avoid with neck pain, a neck injury or an acute disc problem
Avoid with uncontrolled high blood pressure, glaucoma or retinal problems
Avoid during pregnancy and after recent abdominal surgery

Easier variations

Rest the feet on a chair or the wall instead of the floor
Use 2–3 folded blankets under the shoulders and support the back with the hands

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 18/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

Wide-Legged Forward Bend C (Hands Clasped) Prasarita Padottanasana C
Ear Pressure Pose Karnapidasana
Supported Shoulderstand Salamba Sarvangasana
Humble Warrior Baddha Virabhadrasana
Legs-up-the-Wall Pose Viparita Karani
Dolphin Pose Ardha Pincha Mayurasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)