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Exercise guide
Plow Pose
An inversion in which the legs pass overhead until the toes reach the floor behind the head, lengthening the whole back of the body.
What this exercise works
- Muscles
- erector spinae · hamstrings · gluteus maximus · trapezius
- Goals
- mobility
- Equipment
- No equipment
- Category
- Stretching
- Difficulty
- intermediate
Demonstration
Step 1
How to perform the movement
- Lie on your back with the arms alongside the body, palms down.
- Lift both legs overhead and support the lower back with the hands.
- Lower the toes towards the floor behind the head, keeping the legs as straight as comfort allows.
- Hold the position for the prescribed time, breathing steadily and keeping the head still.
- Roll down one vertebra at a time with the hands supporting the back.
Technique cues and common mistakes
- Never turn the head while you are in the pose; the neck is loaded and must stay neutral.
- Rest the toes on a chair or a stack of cushions if the floor is out of reach.
- Skip this pose entirely if you have any neck complaints.