Plow
Tutorials, Step By Step guide, Tips & Follow Along Video
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Plow Pose reduces backache and can help you get to sleep.
Move Background
Plow Pose is an inverted yoga posture that stretches the spine and shoulders while rejuvenating the nervous system.The Sanskrit name for the pose, "Halasana" (hah-LAHS-uh-nuh), comes from two words: Hala — meaning plow and Asana — meaning pose. It is named after the shape of an Indian plow (or plough), which is used to cultivate the land. In practice, the pose's soothing and revitalising aspects prepare the landscape of your mind, body, and spirit for deep contemplation and renewal.
Step by step guide
- Start by lying flat on your back with your legs extended and your arms at your sides, palms down.
- On an inhalation, use your abdominal muscles to lift your legs and hips up toward the ceiling. Bring your torso perpendicular to the floor.
- Straighten your legs and slowly lower your toes to the floor with your legs fully extended.
- Once your feet rest comfortably, extend your arms along the floor and interlace your fingers.
- Press your upper arms firmly into the floor, drawing down through the pinkie finger side of your hands.
- Align your hips over your shoulders. Un-tuck your toes and press the tops of your feet into the floor.
- Lift your tailbone higher, and draw your inner groin deep into your pelvis.
- Keep a space between your chin and chest, and at the same time, lift your chest to open the upper back.
- Hold the pose .
- To release, support your back with your hands.
- Then, slowly roll down, one vertebra at a time, bending your knees if you need to.
Variations on
