- Lie on your back with your arms beside you, palms downwards.
- As you inhale, use your abdominal muscles to lift your feet off the floor, raising your legs vertically at a 90 degree angle.
- Continue to breathe normally and supporting your hips and back with your hands, lift them off the ground.
- Allow your legs to sweep in a 180 degree angle over your head till your toes touch the floor. Your back should be perpendicular to the floor. This may be difficult initially, but make an attempt for a few seconds. Tip: Do this slowly and gently. Ensure that you do not strain your neck or push it into the ground.
- Hold this pose and let your body relax more and more with each steady breath.
- After about a minute (a few seconds for beginners) of resting in this pose, you may gently bring your legs down on exhalation. Tip: Avoid jerking your body while bringing the legs down.
- Plow Pose usually follows Shoulder Stand, and could also be followed by Cobra Pose and gently rocking the body in Wind-Relieving Pose.
Benefits:
- Strengthens and opens up the neck, shoulders, abs and back muscles
- Calms the nervous system, reduces stress and fatigue
- Tones the legs
- Stimulates the thyroid gland, strengthens the immune system
- Helps women during menopause
Precautions:
- Avoid practicing Plow Pose if you have injured your neck, suffering from diarrhea and high blood pressure.
- Ladies should avoid practicing Plow Pose during pregnancy and during the first two days of the menstrual cycle.
- Consult a doctor before practicing Plow Pose if you have suffered from chronic diseases or spinal disorders in the recent past.