Plow yoga pose offers a number of benefits including helping to prevent and relieve tightness in your neck, shoulders, and back. Practicing plow encourages flexibility while improving muscle and joint mobility.

Plow also eases tension in the spine, making it more supple and improving posture. Lastly, this pose is typically done at the end of a yoga session as it calms and relaxes the nerves, brain, and heart.

How to Do Plow

  • Begin this pose lying on your back. Bring both legs into the air with the heels pressing toward the sky. Support your back by placing your hands against the lower back. From there, slowly bring the feet to rest behind your head. Your gaze should now be on your thighs or knees. For a challenge, release the hands from supporting your lower body and place the palms face down on the floor beside you. You can also clasp the hands together.
  • Hold the pose for 30 seconds. Over time, hold the pose for 5 to 10 seconds more until you can comfortably hold the pose for 3 minutes.


Do not perform plow pose if you suffer from back problems, high blood pressure, enlarged thyroid or liver or are pregnant.

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