Plow Bag

Plow Pose , or in Sanskrit Halasana , is an inverted yoga exercise that helps stretch and strengthen the spine, shoulders and neck. This pose is great for improving flexibility, stimulating digestion, and promoting relaxation by calming the nervous system. It is one of the best positions to promote flexibility throughout the body, especially the back and shoulders.

Correct execution and technique

Follow these steps to perform Plow Pose safely:

  1. Start by lying on your back with your arms by your sides.
  2. On an inhale, lift your legs toward the ceiling by engaging your abdominal muscles.
  3. Use your hands to support your hips as you slowly lower your legs behind your head until your toes touch the floor.
  4. Keep your arms extended along your body or fold your hands behind your back to further stretch your shoulders.
  5. Hold the position for 30 seconds to 1 minute while breathing calmly and evenly.
  6. To come out of the pose, slowly roll your back onto the floor while controlling the movement with your abdominal muscles.

Common errors

Avoid these mistakes to ensure proper Plow Pose execution:

  • Overloading the neck: Make sure the weight is distributed evenly on the shoulders and avoid pressing the neck too much against the floor.
  • Arched back: Keep the spine long and straight by engaging the abdominal muscles as you move the legs back.

Modifications and Variations

If Plow Pose is challenging for you, try these modifications:

  • Support with block: If it is difficult to get your toes to reach the floor, you can place a yoga block under your feet for extra support.
  • Bent knee: If the stretch is too intense, you can keep the knees slightly bent to reduce the strain on the back and hips.

Reps and sets

Hold the position for 30 seconds to 1 minute and repeat 2-3 times. Include Plow Pose as part of your cool-down sequence to promote relaxation and flexibility.

Breathing tips

Breathe calmly and evenly through your nose and use the exhalation to relax into the pose. Focus on keeping your breathing steady to avoid tension in your neck and back.

Visual examples and video guide:

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