How to Do the Plow Pose

How to Do the Plow Pose


How to Do the Plow Pose. The Plow Pose is essentially a Noble Pose
turned on its head—or rather, turned on your head. You will need Comfortable clothing suitable
for stretching and moving A calm place where you won’t be distracted or disturbed A yoga
mat or folded blanket and an extra blanket or two. You may also want to consult a qualified yoga
instructor to ensure that you are correctly positioned the first few times you try this
pose. Warm up your neck and shoulders by doing other
yoga poses first, like the Cat Cow, the Cobra, and the Bridge Poses. Step 1. Lie down on your back and bring your knees
to your chest, leaving your hands on the floor beside your hips with your elbows tucked close
at your sides. For extra neck protection, place a folded
blanket or two on your mat. Lie down with your shoulders on this elevated
platform so your head rests on the mat two to four inches lower than your shoulders. Step 2. Press your hands into the ground to help you
lift your hips up off the floor with your knees still bent at your chest. Step 3. Move your hands to your lower back near your
hips so your bent elbows are as close together as possible and your upper arms are on the
mat. Step 4. Walk your hands down your back slowly so your
torso rises higher and more upright until you are resting on your shoulders. The base of your neck should be lifted and
the back of your head resting on the ground, so there is no stress on the neck. Step 5. Straighten your knees, creating a straight
line from your heels down through your shoulders. Step 6. Hold this pose for a few breaths. Step 7. Lower your feet to the floor behind your head
so your legs are straight and your toes are on the mat pointing toward your head. If you cannot bring your toes to the floor,
lower them as far as possible or bend your knees, keeping your hands on your lower back
to support yourself. Step 8. Clasp your hands behind your back and pull
your shoulders underneath themselves to ensure that your neck is elevated. To vary the pose, reach your hands to your
feet and loop your index and middle fingers around your big toes. Step 9. Breathe several relaxed and even breaths,
but don’t try to breathe deeply—you’re too compressed to do so. Step 10. Release the pose by placing your hands flat
on the floor behind your back and roll your spine down slowly, one vertebrae at a time. Good job, you’ve been a model plow. Perform a posture like the Locust, Fish, Cobra,
or Bridge pose to ease your neck and back. Did you know A plow is referred to in the
most ancient Hindu text—the Rigveda—dating to the 2nd millennium B.C.