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How do you do a plow pose in yoga?

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posted Oct 30, 2018 by Nithin Kumar

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1 Answer

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  1. 1. Begin by lying flat on your back with your legs extended and your arms at your sides, palms down.
  2. 2. On an inhalation, use your abdominal muscles to lift your legs and hips up toward the ceiling. Bring your torso perpendicular to the floor. Straighten your legs and slowly lower your toes to the floor with your legs fully extended.
    •  - If your toes do not yet touch the floor, support your back with your hands. Lower your legs as far as possible, keeping your legs straight. Continue to keep your back supported if your feet do not touch the floor.
  3. 3. If your feet rest comfortably, extend your arms along the floor and interlace your fingers. Press your upper arms firmly into the floor, drawing down through the pinkie finger side of your hands.
  4. 4. Align your hips over your shoulders. Un-tuck your toes and press the tops of your feet into the floor.
  5. 5. Lift your tailbone higher, and draw your inner groin deep into your pelvis. Keep a space between your chin and chest, and at the same time, lift your chest to open the upper back. Soften your throat. 
  6. Gaze down toward your cheeks.
  7. 6. Hold the pose for up to five minutes.
  8. 7. To release, support your back with your hands. Then, slowly roll down, one vertebra at a time, bending your knees if you need to.
answer Oct 31, 2018 by Aleena Alexander
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