Plow Yoga Pose

Description

How to do Plow Yoga Pose

1. 01
   Setup

   Lie on your back with your arms by your sides, palms facing down, and legs extended.

2. 02
   Setup

   Engage your core, press your palms into the floor, and lift your legs straight up towards the ceiling, bringing them over your head.

3. 03

   Continue to lift your hips off the floor, rolling your spine up and over until your feet touch the floor behind your head.

4. 04

   Keep your legs straight and feet flexed, resting your weight on your shoulders and upper back, not your neck.

5. 05

   If comfortable, interlace your fingers behind your back and extend your arms, pressing them into the mat to deepen the shoulder stretch.

6. 06

   Breathe deeply and hold the pose for the desired duration, then slowly return to the starting position by rolling your spine down one vertebra at a time.

Tips

• Avoid turning your head side to side while in the pose to protect your cervical spine; keep your gaze fixed upwards.
• If your feet don't reach the floor, rest them on a chair, yoga block, or the wall for support, or keep your knees bent towards your forehead.
• To deepen the hamstring stretch, actively press your heels down and lift your sit bones towards the ceiling, without straining your neck.
• Maintain core engagement throughout the entire movement, especially when lifting and lowering your legs, to protect your lower back.

Common mistakes

• Resting weight on the neck instead of the shoulders can strain the cervical spine; ensure your weight is distributed across your shoulders and upper back.
• Bending the knees excessively when feet are on the floor reduces the hamstring stretch; strive to keep your legs as straight as possible while maintaining comfort.
• Rushing the exit from the pose can jar the spine; slowly articulate your spine back to the mat one vertebra at a time, using your core for control.