Plow Pose aka Halasana is a mild inversion to open and stretch the mid and upper back. It is important to be extremely mindful of the neck in this posture as incorrect movement of the head can cause serious injury.
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Step 1
Come to lay flat on your beck with the legs extended and the arms alongside your body. Palms of the hands are on the earth.
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Step 2
On an inhale, use the core muscles to lift your legs and hips straight up towards the sky. The torso is perpendicular to the earth.
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Step 3
Keeping the legs straight gently lower your toes down to the earth in back of your head. The hips are over your shoulders.
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Step 4
If you are unable to reach the toes to the earth then bring your hands to your lower back for support and keep them there. If your toes are comfortably on the earth, extend your arms alongside your body.
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Step 5
If your feet rest comfortably on the ground, extend your arms on the floor in the other direction than your head. Interlace the fingers and firmly press your arms and pinky side of your hand into the earth.
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Step 6
If you have the space to go a little further you can untuck the toes and press the tops of the feet into the floor.
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Step 7
Try to create more space between your chin and your chest keep the neck long.
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Step 8
Soften your gaze down towards your cheeks.
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Step 9
To release, bring your hands to your low back if they are not already there. Then gently roll down one vertebra at a time. You can bend your knees here if necessary. Bring the arms alongside the body to come in Savasana.
- Stretches the neck, shoulders and back
- Detoxifies the body
- Stimulates thyroid gland
- Diarrhea
- Glaucoma or other eye problems
- back or neck injury
- Only practice when pregnant if this pose was part of your practice prior to pregnancy
- Asthma or high blood pressure should only practice supported version with hands on back
