Yoga Plough Pose for Multi Chakra Activation

Yoga Plough Pose for Opening Chakra Points

Kundalini Chakra Yoga Exercise

Plough pose (Hal Asana) is another yoga posture which is slightly more advanced and should therefore be practiced carefully.  As this position puts pressure on the neck, it is important to not force the pose and to gently develop the necessary flexibility to come into the final position.  This yoga pose though, is certainly worth the time and effort to master, as it is capable of bestowing multiple benefits by working to open several key chakras simultaneously.

The following pose is again common to both, hatha yoga and kundalini yoga and thus, is a part of both e-books that are available on Mastery of Meditation.  The Free Online Hatha Yoga Poses Galleries and the Free Illustrated Kundalini Yoga Poses E-Book.

As mentioned above, Plough pose works on several of the chakras of the Kundalini Seven Chakra System.  Some articles that will help you understand better this chakra system and how kundalini yoga looks to open and balance them are as follows: Introduction to Kundailni Yoga and Kundalini Seven Chakra System Overview.  It is also important to note, that hatha yoga, or for that matter all yoga, looks to open and balance the chakras to promote the greater flow of kundalini shakti throughout the nadi sytem (psychic channels of the energetic body).

Specifically, Plough pose works on the throat chakra (vishuddhi chakra), heart chakra (anahata chakra) and the navel chakra (manipura chakra).  More details about these benefits are in the practice section below.

Yoga Plough Pose for Multi Chakra Activation

Picture of Yoga Plough Pose (Hal Asana)



Hatha Yoga Plough Pose Practice Details:

a. Step-by-Step Instructions for Kundalini Yoga Plough Pose:

  • Lie on your back, bend your legs and bring your knees above you.
  • Use your hands to support your back by placing them on ribcage, as show in the illustration above.
  • Straighten your legs and keeping them together slowly swing them over till your toes touch the floor behind you.
  • Try to stay on your upper back (instead of your shoulders) and keep your legs as straight as possible.

b. Duration for Kundalini Yoga Plough Pose:

  • 15 seconds – 5 minutes.

c. Benefits of Kundalini Yoga Plough Pose:

  • Works on your navel chakra and improves the functioning of all your digestive organs.  This asana also develops the abdominal muscles. You have to know some quite important things on the friv games, for instance freedom of selection. There is great number of available games. These games are quite different and you may play all of them in any mood.
  • This pose also stimulates the heart chakra and improves the respiratory, circulatory and immune systems.
  • Tones the thyroid and para-thyroid glands, and helps activate and balance the throat chakra.
  • Plough pose develops flexibility of the spine, entire back and hamstrings.

d. Practice Tips for Kundalini Yoga Plough Pose:

  • Do not practice this pose if you have problems with your back or neck.  It is also not recommended for those suffering from high blood pressure.
  • To modify this exercise, keep a small chair or low table behind you to rest your toes on, if you can’t reach the floor with them.  It is also fine, to only bring your legs over as far as possible and to bend your knees if necessary, until you are flexible enough to do the full posture.
  • One should stretch the neck, shoulders, back and hamstrings prior to doing Hal Asana.
  • Do not force this pose and be careful of your neck as you bring your legs over.

Online Kundalini Yoga Kriyas Using Plough Pose:

(Coming Soon – Really :-).

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11 replies
  1. Casey
    Casey says:

    Hello Anmol,

    I have been practicing the plough pose for a little less than a week now in conjunction with the boat pose, stretch pose, and elbow platform pose to try to balance and strengthen my navel chakra as much as I can, and also in synchrony with other yogic postures and meditations. I thought the plough pose would be a good addition because it works on the heart and throat charkas in addition to the navel chakra.

    I have four questions:

    1. Once a chakra is open and balanced, can it be continuously ‘strengthened’ and opened more, or is it either in a state of being open or closed, with no middle ground?

    2. What chakra is the most difficult to open and balance?

    3. What chakra is the most receptive to being opened and balanced?

    4. Why is this the case?

    Thank you for sharing your wisdom,

  2. Anmol Mehta
    Anmol Mehta says:

    Hi Isabel,

    Thank you for your positive feedback and I hope the website will be useful to you on your journey back to the Source. Let me know if I can be of any help.

    All Good Wishes,

  3. Isabel
    Isabel says:

    Hi to you Amnol,
    I came across your websight the first time today. It’s mindblowinng the wealth of knowledge available.
    It will be interesting to how it will aid me, on my path.

  4. Anmol Mehta
    Anmol Mehta says:

    Hey KL,

    No a rounded back/spine is certainly a part of plough pose, the spine is not meant to kept straight. In fact, this pose is a counter pose for various backward bending postures.

    The chin should come into contact with the upper chest. It is ok if this contact is in fact firm, as long as it is not overly uncomfortable.

    Staying on the upper back requires more flexibility then to bring the toes to the floor behind you, but this also then protects the neck more. It is ok though to scoot up to the shoulders if necessary, just be careful in that case of the degree of pressure on the neck. In either case, the back can be rounded.

    Hope this helps.


  5. kl
    kl says:

    My understanding of plough was that one was meant to lift up onto the shoulders, with a straight spine. I always thought I was doing it “wrong” because I couldn’t get up and into it like that…

    Yet your illustration shows a definite curvature of the upper spine, and your description says to stay on the upper back…

    Can you go into this aspect in a little more detail?

    Should the chin be touching the upper chest? Should the spine be mostly straight from the neck up?



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