How to Assume Side Plow Pose in Yoga

The side plow, or Parsva Halasana, in Sanskrit, and is a slightly more advanced variation on the more popular plow pose. Much like plow, side plow is a great way to calm the brain and release the tension from a long, hassle-filled day. Once you include this posture in your daily routine, your body will begin to experience the benefits of the stretch located through the spine and the shoulders as well as a strengthening in the abdominals and sides. If you are someone who suffers from insomnia or stress, this might be the perfect posture to practice right before bed.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• Yoga mat
• Loose, comfortable clothing
• Blanket (two or more)

Begin

1. Begin by folding two to three blankets and stacking them on top of each other at one end of your yoga mat. Your folded blankets should be neat and orderly so your shoulders may rest comfortably and evenly on the stack.

2. Lie down on the mat, placing your shoulders on the folded blankets with your head and neck positioned just hanging off one edge. Your head should comfortably rest on the floor, yet still support your neck.

3. Place your arms down to your sides so they are parallel to your body and your palms rest on the floor.

4. Exhale and press both your arms and your palms into the floor as you draw your knees to your chest. To properly bring your knees into you, bend your legs and lift your feet off of the ground until your heels are positioned just above your buttocks. Your thighs will be pressed into your abdominals and your hips will roll slightly off the ground.

5. Continue the roll of your hips by raising them off of the floor and moving the lift into your lower back. As you roll your hips and lower back off of the ground, engage your abdominal muscles and continue to press your palms into the ground. Both actions will aid in your lift. The lift of the hips and the lift of the lower back should be done in one smooth movement as if tilting your pelvis into you.

6. Bring both hands off the floor, maintaining the position and stability of your elbows, and place your palms on either side of your lower back. This will act as support for the rest of your lift.

7. Straighten your legs and continue to roll your upper body off of the ground, pressing your palms into your back to aid in the movement, until your torso is perpendicular to the floor and your feet come over your head and your toes come to rest on the floor above you.

8. Hold this position for a few seconds until you feel balanced and comfortable in the pose.

9. As you exhale, walk your toes to the right side of your body, keeping your hips square and even. You should only walk your legs over as far as is comfortable in the twist. Hold this position, breathing comfortably, for 30 to 60 seconds.

10. Inhale and walk your toes back to center and hold here for a few seconds.

11. Exhale and walk your toes to the left side of your body, keeping your hips square and even. Again, make sure you only walk your legs over as far as is comfortable in the twist. Hold this position, breathing comfortably, for 30 to 60 seconds.

12. Walk your toes back to center and come out of the pose by reversing the steps until you are lying on your back.

Tips & Warnings

• If you feel a strain in your neck after placing your shoulders on the stack of folded blankets, you may need to adjust the height either up or down, depending on the lay of your head, before going into the pose.
• If you suffer from a neck injury avoid performing the side plow unless under the guidance and supervision of an experienced and certified yoga instructor.

Resources

• Yoga Journal
• Yoga Alliance

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