Plow Pose: Simple Yoga Move for Pain Relief and Flexibility

Feeling stiff after sitting all day at work? Do not feel bad. It is common for people to have back pain, sore shoulders, and body fatigue in the evening. More and more stress is building up, and your body feels like it can not handle it all.

The problem gets worse if you ignore it. Your posture gets worse, you have trouble sleeping, and you feel even more tired when you wake up.

But a simple yoga pose can help. The Plow Pose makes your back longer, your neck loose, and your mind calm. There are safety tips and instructions on how to do it in this blog.

What is Plow Pose?

You can work on your back, shoulders, and legs with Plow Pose. Plow Pose is good for your back, shoulders, and legs. 

You lay on your back, lift your legs up over your head, and then lower them behind you. This pose opens up the chest and makes you more flexible while stretching and lengthening the spine.

How to Prepare for Plow Pose?

Find a quiet place with a yoga mat to get ready for Plow Pose. Put on clothes that are soft and stretchy so that your body can move easily. 

To calm your mind and rest your muscles, start by taking deep breaths. Make sure you don’t have anything to eat right before. 

Before you do the pose, always warm up your legs, back, and neck. A clear head helps your body stretch better and keep you safe during the pose.

Warm-Up Exercises for Plow Pose

Warm up first before doing Plow Pose. Use these five quick warm-ups to get ready:

• Cat–Cow Pose: Pose makes your spine more flexible.
• Downward Dog: This stretches your calves and hamstrings.
• Standing Forward Bend: The stretch will make your back and hamstrings longer.
• Child’s Pose: The Pose helps your shoulders and back feel better.
• Seated Forward Bend: This stretch opens up the hamstrings and calms the mind.

How to Perform Plow Pose?

Here are the steps to do Plow Pose after getting your body ready:

Lie on Your Back

Start by lying on your back with your arms outstretched.

Stand up staraight

Gradually lift your legs up and over your head. Make sure your legs are straight.

Down to the Ground

Keep your back flat on the mat and try to touch the floor with your feet.

Support your lower back

As a last resort, put your hands on your lower back to support yourself.

Maintain the pose

Continue to breathe deeply while holding the Mountain position for 20 to 30 seconds.

Advantages of the Plow Pose

There are many mental and physical benefits to Plow Pose. Five main benefits follow:

• Increases flexibility: It makes the shoulders, back, and hamstrings more flexible by stretching them.
• Helps ease tension: Plow Pose is good for easing stress in the shoulders and neck.
• Promotes digestion: The stretch makes the blood flow faster, which can help the digestive system.
• Makes the core stronger: Your core muscles are working, which makes you stronger while you hold the position.
• Increases blood flow: Plow Pose helps the blood flow by turning the body upside down.

Beginner Tips

Here are some things you can do to get better at Plow Pose:

1. Do Not Rush: Take your time getting into the pose. Be careful and move slowly.
2. Use Props: Put a block under your feet to help them stay in place if they do not touch the floor.
3. Keep Your Neck Loose: While you are doing the pose, do not put any stress on your neck.

Variation and Modifications

Here are some different ways to do Plow Pose if you need to change it:

1. Knee-Plow Pose

Bring your feet over your head and bend your knees before you do this move.

2. Cover up with a blanket

Put a pillow or blanket under your shoulders to help them feel better.

3. Plow with Wide Legs

Try putting your legs farther apart while you are in the pose for a deeper stretch.

4. The Plow Pose with Support

To make the stretch less painful and help your lower back, put a block under your hips.

Expert Tips

Here are some tips from professionals to help you get better at Plow Pose:

• Keep Your Legs Strong: Work out your legs to stay balanced and in charge while you are in the pose.
• Attention on the Breath: To stay calm and relaxed in the pose, take deep breaths every few minutes.
• Hold your spine straight: During the stretch, make sure your spine does not bend or collapse.

Safety Precautions

Although Plow Pose is good for you, you should pay attention to your body to avoid getting hurt. These are four safety tips:

• Carefully stretch; if you feel pain, stop.
• Do not Push Your Feet Into the Floor: It is okay if your feet do not touch the floor. Just use a block.
• Talk to an Expert: If you have problems with your neck or back, talk to a doctor or yoga teacher before you try.
• Take Breaks: If the pose hurts, gently move out of it and rest.

Common Mistakes to Avoid

When you do Plow Pose, do not do these common mistakes:

1. Tense Neck: Trying to touch your feet to the floor should not put stress on your neck.
2. Forcing the Stretch: If you are not feeling flexible enough yet, do not push your feet down.
3. Arching Your Back: To avoid getting hurt, keep your back flat on the floor.
4. Being Still: Do not forget to take deep breaths while you hold the pose.

VeryFit Life Final Words

As you do your yoga, you should add Plow Pose. It makes you stronger, more flexible, and calmer. 

You can safely add this pose to your routine if you follow the right steps and tips. Stretching works best when you move slowly and pay attention to your body.

FAQs

1. Does Plow Pose help with back pain?

Yes, it can help relieve stress by stretching and strengthening your back muscles.

2. How long should I stay in Plow Pose?

Hold the pose for 20 to 30 seconds at first, and then add more time as you get better.

3. Can people who are just starting out do Plow Pose?

Yes, but to avoid getting hurt, you should change the pose and move slowly.

4. What should I do instead of Plow Pose?

You can also stretch your back and hamstrings with Child’s Pose and Downward Dog.

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