Plow Pose

An inversion in which the legs pass overhead until the toes reach the floor behind the head, lengthening the whole back of the body.

How to do it

1. Lie on your back with the arms alongside the body, palms down.
2. Lift both legs overhead and support the lower back with the hands.
3. Lower the toes towards the floor behind the head, keeping the legs as straight as comfort allows.
4. Hold the position for the prescribed time, breathing steadily and keeping the head still.
5. Roll down one vertebra at a time with the hands supporting the back.

Tips

• Never turn the head while you are in the pose; the neck is loaded and must stay neutral.
• Rest the toes on a chair or a stack of cushions if the floor is out of reach.
• Skip this pose entirely if you have any neck complaints.

Muscles

Primary: Erector spinae, Hamstrings

Secondary: Glutes (max), Traps