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Plow Pose
An inverted yoga posture where you lift legs overhead to touch toes to the floor behind your head, stretching spine, hamstrings, and shoulders to improve flexibility and promote relaxation.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings
Secondary Muscles
Abs, Glutes, Calves
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
8/10Biceps Femoris, Semitendinosus
Lower Back
7/10Erector Spinae
Shoulders
6/10Anterior Delts
Abs
5/10Rectus Abdominis
Glutes
4/10Glute Max
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
60-120 seconds • Allow time to recover from inversion
How to Perform
Lie on your back on a yoga mat with arms at sides, palms down. Place folded blanket under shoulders if needed for neck support.
- Inhale and engage core to lift legs to ceiling.
- Exhale and lift hips, bringing legs over head.
- Support lower back with hands, elbows on floor.
- Lower straight legs until toes touch floor behind head.
- Extend arms along floor or interlace fingers, pressing down.
- Align hips over shoulders, gaze upward.
- Hold with relaxed neck.
Coaching Tips
Form Cues
- Lengthen spine.
- Engage core.
- Keep neck neutral.
- Shoulders away from ears.
- Hips stacked over shoulders.
- Breathe steadily.
Breathing
Inhale to lift, exhale to deepen fold; breathe deeply and evenly to stay calm.
Tempo
2-10-2
Range of Motion
Legs straight overhead from hips to toes touching floor behind head; spine fully lengthened without neck compression.
Safety
Safety Notes
- Use blanket under shoulders for neck space.
- Avoid if neck or back injuries present.
- Do not turn head in pose.
- Enter and exit slowly.
- Consult instructor if beginner or medical issues.
- Skip during pregnancy or menstruation.
Spotting
No spotting needed; practice with teacher for feedback if new to inversions.
Common Mistakes
- Turning head side to side.
- Forcing toes to floor.
- Arching lower back.
- Overstretching neck.
- Rushing entry or exit.
- Ignoring neck discomfort.
When to Avoid
- Neck injuries
- Shoulder injuries
- Back injuries
- Glaucoma
- High blood pressure
- Heart conditions
- Pregnancy
- Menstruation
- Asthma
Flexibility Needed
- Hamstring flexibility
- Shoulder mobility
- Spinal flexion range
Build Up First
- Core engagement proficiency
- Familiarity with basic inversions like shoulder stand
Also known as
Halasana, Plough Pose
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