Plow

How To

This pose is a shoulder opener that relieves tension through the upper back.

• Lie on the back with the arms by the sides and the palms facing down.
• Extend the legs up and over the head toward the back of the mat. If the toes do not touch the floor, bring the hands to the lower back for support.
• Firm the thighs toward the ceiling, keeping the legs engaged and straight.
• Stack the hips directly over the shoulders and draw the shoulder blades toward each other, keeping the neck long and maintaining the natural curve of the cervical spine.
• Direct the gaze upward as the back of the head presses into the floor.

Risks:

• Not recommended for folks with high blood pressure, history of stroke, hernia, acid reflux, neck pain or history of neck injuries.

Tips

arm up your body

Before attempting the Plow pose, it's important to warm up your body with some gentle stretches and exercises. Try practicing some simple yoga poses such as Cat-Cow, Downward Facing Dog, and Cobra to warm up your spine and prepare your body for the Plow pose.s

Lower your legs behind your head

Slowly lower your legs behind your head towards the ground. If you're not able to touch the ground with your feet, support your back with your hands.

Relax your neck and shoulders

Allow your head and neck to relax on the ground, and avoid any strain in your neck or shoulders. Keep your breathing slow and steady.

Come out of the pose slowly

When coming out of the Plow pose, roll down slowly, one vertebra at a time. Avoid using momentum to come out of the pose, as this can strain your neck and spine.

Engage your core

Engaging your core muscles can help you maintain stability and support your lower back as you lower your legs behind your head. Focus on drawing your navel towards your spine and keeping your abdominal muscles engaged throughout the exercise.