> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Plow pose
> Novice · Static · Bilateral. Flexibility
Also known as: Plough pose, Halasana.
| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Static |
| **Symmetry** | Bilateral |
| **Athlete** | Stacy |
| **Video length** | 13 s |
## 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.
## 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.
**Risks**
* This can create an intense Neck flexion stretch; do not attempt if you have neck issues.
## Muscles
Flexibility
- Spine
- Neck
- Glutes
- Hamstrings
## Equipment
## Appears in
## Progressions
Intermediate
Elite
Novice
Novice
Intermediate
Novice
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/plow-pose-e0s1). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
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