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.

Equipment

Bodyweight

Experience

intermediate

Movement

compound

Primary muscles

Secondary muscles

Traps · Glutes

Instructions

01
Lie on your back with the arms alongside the body, palms down.
02
Lift both legs overhead and support the lower back with the hands.
03
Lower the toes towards the floor behind the head, keeping the legs as straight as comfort allows.
04
Hold the position for the prescribed time, breathing steadily and keeping the head still.
05
Roll down one vertebra at a time with the hands supporting the back.

Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.