Plow Yoga Pose:
Oftentimes, Plow yoga pose is completed near the end of a yoga routine. However, it maintains a classification of an intermediate level asana. Like it’s name has multiple variations (plow or plough), it’s an asana popular for it’s ability to calm the mind and body, or providing a sense of deep rejuvenation, for both.
Name: Plow (Plough) Pose
Pose Level: Intermediate
- Firstly, begin by lying on the floor or a yoga mat. Your arms should be positioned to the sides of your body. The elbows should be tucked close to your sides. The palms of your hands resting downward on the mat.
- Additionally, bring your knees toward your chest.
- Then, use gentle pressure from your hands to begin pressing into the mat. As your hands press more firmly into the mat, begin to elevate (lift) your hips off the mat, coming towards the the head. Keep the knees bent.
- At the point your knees should be slightly past your forehead.
- Then, place your hands on your lower back. This will act as support and get us ready for the next step. At this time, your upper arms should remain on the mat, while your hands forearms are off the mat.
- Now, begin to walk your hands downward, moving toward your upper back and pressing the torso higher and straighter in the air.
- Start to straighten your legs, toes pointing toward the ceiling.
- After holding this position for a few seconds (or breaths), begin to lower your feet toward the floor. Attempt to keep your legs straight. As you progress downward, have your toes pointing toward your head if possible. Touch the mat with your toes.
- Interlace your finders behind your back, squeezing the shoulder blades together. Alternatively, you may bring your arms up, reaching for your big toes.
- Breathe for 4-10 cycles.
- To release, bend your knees and role your spine back down to the mat.
- Lower back
- Middle back
- Upper back
Use a folded blanket under the neck for support. Additionally, if unable to bring your toes down to the mat, your may bend your knees slightly. You can maintain support as well on the lower back if needed.
Related Article: Improve & Complete Your Yoga Routine: The Essential Yoga Props
Specifically, this pose is contraindicated if you have had a recent shoulder injury/pain, back or neck injury/pain. In addition, those pregnant, suffering migraines or headaches, as well as high blood pressure or sciatica should use caution.
Poses Commonly Transitioned To:
Corpse Pose (Savasana), Legs Up The Wall Pose (Viparita Karani)
Poses Commonly Transitioned From:
Cat Cow (Bitilasana Marjaryasana), Cobra Pose (Bhujangasana), Bridge Pose (Setu Bandha Sarvangasana), Shoulderstand (Sarvangasana)