Plough
Maya - Pose Assistant
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Benefits
Plow Pose is an intermediate inversion and forward fold that stretches the shoulders and the entire spine (especially neck and upper back), stimulates abdominal organs and the thyroid gland, calms the brain, reduces stress/fatigue, and stretches hamstrings.
Practice Guide
Start lying on your back. You may place folded blankets under shoulders for neck safety.
Lift legs straight up towards ceiling (like Waterfall/Viparita Karani prep).
Supporting your lower back with your hands (as in Shoulderstand prep), lift hips off floor.
Slowly lower legs overhead, aiming to bring toes towards floor beyond your head. Keep legs straight if possible.
Once toes touch floor (or a block/chair), you can release hands from back and interlace them on floor behind you, pressing arms down.
Keep shoulders pressing down, neck long (do NOT turn head).
Hold, breathe steadily into back body. Exit: Support back with hands, bend knees if needed, slowly roll spine down vertebrae by vertebrae. Keep head down.
Modifications
Use 1-3 folded blankets stacked under shoulders (edge aligns with top of shoulders) to create space for neck.
Rest toes on a chair, wall, or yoga blocks if they don't comfortably reach the floor.
Keep knees bent (Karnapidasana variation if knees come towards ears).
Keep hands supporting the lower back throughout the pose for stability.
Safety Notes
⚠Diarrhea
⚠Menstruation (traditionally avoided)
⚠Neck injury (CRITICAL: avoid if any pain, history, or instability unless cleared by expert)
⚠Asthma (can sometimes feel restrictive)
⚠High blood pressure
⚠Pregnancy (avoid unless highly experienced pre-pregnancy and with guidance)
⚠Glaucoma
Anatomy
Muscles Targeted
Muscles Stretched
What's Next?
Maya suggests trying these poses:
Focus Areas
Yoga Styles
Sequencing
✨ Maya's Tips
These insights help Maya understand how this pose flows with others when creating sequences and classes.