Plow Yoga Pose
Lying on the back, the legs swing up and over the head until the toes touch the floor behind it, the weight on the shoulders; held for time, a deep fold of the spine.
How to do it
Setup
Lying on the back, arms by the sides, palms down, a folded blanket under the shoulders with the head on the floor.
Steps
- Swing the legs up and roll the hips over the shoulders, hands supporting the back.
- Lower the toes to the floor behind the head, legs straight, and hold.
- Roll down slowly one vertebra at a time, the head staying down.
Common mistakes
Turning the head while inverted: keep it still, eyes up; the neck carries load here. Weight rolling onto the neck: shift it onto the shoulders and the blanket. Forcing the toes to the floor: rest them on a chair or bend the knees until the back allows more.
Breathing
Slow and even through the hold.
