Plow Yoga Pose

Description

How to Do Plow Yoga Pose

1. 1
   Setup

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

2. 2
   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. 3

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

4. 4

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

5. 5

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

6. 6

   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.