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Step 1
Lie on your back with your legs extended in front of you and begin to breathe deeply. Exhale as you bend your knees and draw them into your chest. Keep your neck long and your head on the ground.
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Step 2
Center a yoga strap around the balls of your feet, holding the ends firmly in your hands. Exhale and lift your legs up, straightening the knees and allow the ends of the strap to slip through your fingers. When your legs are straight, tighten your grip on the strap, helping to pull your toes down.
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Step 3
Press your hands into the ground, keeping your grip on the strap and try to lift your hips as you swing your legs up and overhead. To enter the full plow pose, roll up onto your shoulders and rest your toes on the ground overhead, holding your legs straight. While it may take time, using the strap increases the stretch along the backs of the legs and will help you move faster into the full pose.
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Step 4
Go only as far into the plow as you can comfortably and bending your knees if necessary. Lift your hands to your back, still holding the strap, to help support your body, while keeping your upper arms flat on the ground.
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Step 5
Hold the plow for 1 to 5 minutes and then release the strap. As you exhale, bend your knees and press your palms into the ground. With slow and controlled motions, roll your spine down one vertebra at a time and then extend your legs out straight. Rest for a moment before continuing with your routine.
