Inversions Sirsha family
Poorva Halasana
Preliminary plough pose
Poorva Halasana
Learn this posture in person with a teacher.
A preparation for Halasana, suitable for beginners: the back stays on the floor and the legs rise to 45 degrees.
FamilyInversions
LevelIntermediate (YCB Level 2)
AwarenessManipura chakra
Technique
- Lie on the back, legs straight, palms beside the thighs.
- Inhale and raise both legs until the feet are in line with the face (about 45 degrees).
- Hold, breathing normally; feel the work in the upper abdomen.
- Exhale, come down slowly and relax.
Awareness
Physically on controlling the movement with the breath, or on the throat; gradually on Manipura chakra.
What it gives
- Strengthens the abdominal muscles.
- A good step before Halasana.
Precautions
- Not for the elderly or infirm, nor with hernia, sciatica or slipped disc.
Learn it with Acharya Lokesh
Intermediate postures are safest when a teacher watches you. Book a free trial session at home in Delhi or online, or take the illustrated guide home.
Text from Acharya Lokesh's handbook Yogasana for Intermediates (Agastya Yoga School, 2022), edited for clarity. General information about a traditional practice, not medical advice: if you have a health condition, are pregnant or recovering from surgery, ask your doctor first.