Plow pose

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Technique

1. From a supine position (lying on back), lift the legs and spine up and above the shoulders, and take the toes to the floor behind you.
2. Straighten the legs.
3. Clasp the hands behind the back and press the arms toward the floor.

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Form tips

• Use a strong core action to lift the legs and hips up and over.
• Position the hips above the shoulders.
• Use the hands on the back to help with this action if needed, and keep them there if needed.
• Roll the shoulders down the back so that you are resting as much as possible on the tops of the shoulders and arms, rather than the upper back or neck.
• There should be very little weight on the head, and none on the neck.
• Work to lift the spine to a vertical position, using the downward pressure of the arms and feet as an anchor.

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Muscles

Flexibility

Primary

• Spine
• Neck
• Glutes
• Hamstrings

Secondary

• Hip adductors
• Legs
• Pelvis

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Equipment

Ground (hands or body)

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Appears in

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Progressions

Plow raise

Intermediate

Primary series finishing sequence 1

Elite

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