Halasana (Plow pose)

Halasana is a great introduction to yoga inversions. It increases the spine flexibility, circulation, vitality, strengthens the abdomen and prepares you for relaxation and meditation.

The benefits are the stress relief, the backache and headache relief, and digestion stimulation.


  Skeletal joint actions Muscular joint actions
Spine Flexion

Eccentric contraction

To resist flexion from weight of body: Spinal extensors

Upper limbs

– Scapular adduction, downward rotation and elevation,

– Shoulder extension and adduction,

– Elbow extension,

– Forearm pronation,

– Wrist extension,

– Hand and finger flexion


Concentric contraction

– To adduct, elevate and downwardly rotate scapulae: Rhomboids, levator scapulae

– To stabilize shoulder joint and prevent protraction of head of humerus: Rotator cuff

– To extend and adduct shoulder joint: Triceps brachii (long head), terres major, posterior deltoid

– To extend elbow: Triceps brachii

– To clasp hands: Flexors of hand and fingers

Lower limbs

– SI joint nutation

– Hip flexion and adduction

– Knee extension,

– Ankle dorsiflexion,

– Toe extension


Concentric contraction

– To extend knee: Vastii

– To dorsiflex ankle and tuck toes under: Tibialis anterior, toe extensors

Eccentric contraction

To maintain alignment of legs: Hamstrings, adductor magnus, gracilis

Passively lengthening

Gastrocnemius, soleus


200Hr YTT – Vinyasa Flow (Weekend)