Plow Pose: Step-by-Step Instructions

1. Lie on your back with your arms beside you, palms downwards.

2. As you inhale, use your abdominal muscles to lift your feet off the floor, raising your legs vertically at a 90 degree angle.

3. Continue to breathe normally and supporting your hips and back with your hands, lift them off the ground.

4. Allow your legs to sweep in a 180 degree angle over your head till your toes touch the floor. Your back should be perpendicular to the floor. This may be difficult initially, but make an attempt for a few seconds.
Tip: Do this slowly and gently. Ensure that you do not strain your neck or push it into the ground.

5. Hold this pose and let your body relax more and more with each steady breath.

6. After about a minute (a few seconds for beginners) of resting in this pose, you may gently bring your legs down on exhalation.
Tip: Avoid jerking your body, while bringing the legs down.

7. Plow Pose usually follows Shoulder Stand in Padma Sadhanasequence, and could also be followed by Cobra Pose and gently rocking the body in Wind-Relieving Pose

The Benefits of Plow Pose:

Strengthens and opens up the neck, shoulders, abs and back muscles

Calms the nervous system, reduces stress and fatigue

Tones the legs

Stimulates the thyroid gland, strengthens the immune system

Helps women during menopause

Precautions of the Plow Pose:

Avoid practicing Plow Pose if you have injured your neck, suffering from diarrhea and high blood pressure.

Ladies should avoid practicing Plow Pose during pregnancy and during the first two days of the menstrual cycle.

Consult a doctor before practicing Plow Pose if you have suffered from chronic diseases or spinal disorders in the recent past.