Plow Pose

Difficulty: ⭐⭐ Intermediatecore

Home Setup

Practice on a soft surface with a folded blanket under your shoulders to protect your neck and create space for cervical spine

Yoga mat or carpet2-3 folded blankets or towelswall for support

💡 Pro tip: Place blankets under shoulders (not under head) to elevate the shoulder girdle and reduce pressure on the neck

Gym Setup

Yoga mat with folded blankets or bolster for shoulder support

Safety: Avoid if you have neck injuries, high blood pressure, or are menstruating; never turn your head while in the pose

💪 Muscles Worked

Rectus AbdominisHip FlexorsErector SpinaeHamstringsTrapezius

⭐ Why This Exercise?

Plow Pose deeply stretches the entire posterior chain while calming the nervous system through gentle inversion. This pose improves spinal flexibility, stimulates the thyroid gland, and can help relieve stress and fatigue while promoting better digestion and circulation.

Make It Easier

Regressions for building up strength

1. Legs at 45 Degrees

yoga mat + wall

Reduces hamstring flexibility requirement and decreases inversion intensity

2. Supported Plow with Chair

yoga mat + chair + blankets

Allows feet to rest on a chair, reducing flexibility demands and providing stability

3. Shoulder Stand Preparation

yoga mat + blankets + wall

Builds core strength and shoulder stability without full spinal flexion

Make It Harder

Progressions for advanced athletes

1. Ear Pressure Pose (Karnapidasana)

yoga mat + blankets

Knees bend to ears, increasing spinal flexion and creating deeper forward fold

2. One-Legged Plow Pose

yoga mat + blankets

Adds asymmetrical challenge and deeper hip flexor engagement with one leg extended

3. Plow to Shoulder Stand Flow

yoga mat + blankets

Combines inversions dynamically, requiring greater core control and body awareness

↕️ Similar Movements

Shoulder Stand (Sarvangasana)

Natural transition pose; shares similar inversion benefits and shoulder positioning

Fish Pose (Matsyasana)

Traditional counter-pose that extends the spine in opposite direction after forward flexion

Legs Up the Wall (Viparita Karani)

Gentler inversion alternative with similar circulatory and calming benefits

Seated Forward Fold (Paschimottanasana)

Shares posterior chain stretching without inversion component

Bridge Pose (Setu Bandhasana)

Preparatory backbend that strengthens muscles needed for safe inversion practice

Form Checklist

✓Keep shoulders grounded and weight distributed across upper arms, not on neck

✓Engage core to lift hips overhead with control rather than momentum

✓Flex feet and press through balls of feet to activate legs and protect lower back

✓Keep neck neutral and soft; never turn head while in the pose

✓Breathe deeply into the back body, allowing ribs to expand with each inhale

Common Mistakes

•Placing too much weight on the neck instead of shoulders and upper arms
•Using momentum to kick legs overhead rather than controlled core engagement
•Holding breath or shallow breathing due to compression of chest
•Forcing toes to touch the floor before adequate flexibility is developed
•Rolling onto the pose without proper shoulder and blanket setup

📈 When to Progress

Progress when you can hold Plow Pose for 1-2 minutes with steady breathing, toes comfortably touching the ground, no neck strain, and ability to maintain shoulder stability throughout. You should feel calm and controlled rather than struggling to maintain the position.