How to Do the Plow Pose

The Plow pose (or Halasana) is a milder version of the more challenging Shoulder Stand pose. This one is great for stretching the shoulder and spine, so follow these simple steps.

Difficulty: Moderate

Instructions

Things You'll Need:

• Loose clothing
• Yoga mat (optional)

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

2. Inhale, contract your abdomen muscles, press your arms and palms against the floor and while slowly peeling your vertebrae from the floor one at a time, lift your straight legs above and over your head. Roll your shoulders under your back one at a time.

3. If you want a deeper stretch, touch your toes to the floor above you. Interlace your fingers behind your back and straighten your arms.

4. To come out, roll out of the pose slowly, one vertebra at a time, keeping the legs straight and feet together.

Tips & Warnings

• If your toes do not touch the floor, you can practice this pose at a wall. You can also roll a blanket up and prop it under your shoulders for more support.
• In this pose, or any other, only do as much as is comfortable. Do not do this pose if you are not in good physical condition.

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