Plow Pose

Instructions

1. 1Lie flat on your back with arms alongside your body, palms pressing into the floor.
2. 2On an exhale, engage your core and lift both legs to 90 degrees, then continue rolling your hips off the floor.
3. 3Lower your feet slowly over your head until your toes touch or hover above the floor behind you.
4. 4Interlace your fingers behind your back and press your arms into the mat to open your chest.
5. 5Keep your neck long and still — do not turn your head in this position.
6. 6Hold for 5 to 10 breaths, breathing steadily into your back body.
7. 7To release, unclasp your hands, place them on the floor, and slowly unroll your spine one vertebra at a time.

Contraindications & precautions

• ⚠Cervical spine injuries or neck pain — the weight of the legs places direct compression on the cervical vertebrae, making this pose unsafe.
• ⚠High blood pressure or glaucoma — the inverted position increases intracranial and intraocular pressure and should be avoided.
• ⚠Pregnancy (second and third trimester) — strong abdominal compression and inversion are contraindicated as the belly grows.