Plow Pose

How to

1. Begin by lying flat on your back with your arms resting alongside your body, palms facing down.
2. Inhale deeply, and as you exhale, engage your core muscles to lift your legs off the ground, bringing them over your head.
3. Support your lower back with your hands, keeping your elbows close to the body, as you continue to lift your hips and lower back off the floor.
4. Slowly lower your toes towards the floor behind your head. If they do not reach, keep them hovering and focus on maintaining a straight spine.
5. Breathe deeply and soften your gaze towards your navel or close your eyes to enhance focus.
6. Ensure your neck is relaxed and avoid turning your head to either side while in the pose.
7. To exit, gently roll your spine down one vertebra at a time, keeping your core engaged, until your back is flat on the floor.

Benefits

• Stretches the spine and shoulders, improving flexibility and alignment.
• Stimulates the thyroid gland, promoting hormonal balance.
• Calms the brain and reduces stress and fatigue.
• Relieves tension in the neck and back, alleviating mild back pain.
• Enhances digestion by massaging the abdominal organs.

What next

• Related glossary term
• Watch practice videos
• Practice — Move
• Find a teacher