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Plow
halasana
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Highlights
Spinal Flexibility: The Plow pose helps to increase the flexibility of the entire spine, particularly the cervical and thoracic regions. It stretches and releases tension in the back muscles, promoting a healthy range of motion.
Stretching of the Shoulders and Hamstrings: The Plow pose stretches the shoulders, upper back, and hamstrings, improving flexibility and relieving tension in these areas.
Relaxation and Stress Relief: The inverted position of the Plow pose can have a calming effect on the nervous system, promoting relaxation and reducing stress and anxiety.
Stimulation of the Thyroid and Parathyroid Glands: The compression of the throat area in the Plow pose stimulates the thyroid and parathyroid glands, potentially improving metabolism and calcium balance.
Enhanced Circulation: The inverted position of the Plow pose increases blood flow to the head and face, promoting circulation and potentially relieving headaches and migraines.
Massage for Internal Organs: The compression of the abdominal region in the Plow pose can massage and stimulate the internal organs, supporting digestion and detoxification.
Improved Breath Awareness: Practicing the Plow pose encourages deep breathing and can enhance awareness of the breath, promoting relaxation and mindfulness.
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Cautions
Neck or Spine Issues: Avoid the Plow pose if you have any current or past neck or spine injuries, such as herniated discs, neck pain, or spinal conditions. This pose can place significant strain on the neck and spine, potentially exacerbating existing issues.
High Blood Pressure: Plow pose is an inversion that increases pressure in the head and neck. It is not recommended for individuals with uncontrolled high blood pressure or any other cardiovascular conditions.
Pregnancy: Plow pose is generally not advised during pregnancy.
Glaucoma or Eye Issues: Inversions can increase pressure within the eyes. Individuals with glaucoma or other eye conditions should avoid or modify inversions like the Plow pose.
Shoulder or Wrist Injuries: Plow pose requires shoulder and wrist mobility and strength. Individuals with acute or chronic shoulder or wrist injuries should exercise caution or avoid this pose altogether.
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Preparation
Neck Stretches: Perform gentle neck stretches, such as side-to-side neck movements and gentle neck rotations, to warm up the neck muscles and improve flexibility.
Bridge Pose (Setu Bandha Sarvangasana): Bridge pose helps activate and strengthen the glutes, hamstrings, and core muscles. It also stretches the chest and shoulders, preparing the body for shoulder opening in Plow pose, while providing a gentle inversion.
Seated Forward Fold : Stretches the hamstrings, calves, and lower back. It also helps to release tension and lengthen the spine.
Supported Shoulderstand (Salamba Sarvangasana): This modified version of the Shoulderstand provides a gentle introduction to inverted poses and prepares the shoulders, neck, and core for the Plow pose.
Knee-to-Chest Pose (Apanasana): Apanasana gently stretches the lower back and hips, releasing tension and bringing awareness to the breath.
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Cue In
1 Lying flat on your back, knees tucked in,
2 Rock forward and backward, press upper arms into the floor, engage your core and lift the pelvis sending both legs behind.
3 Place your hands on your lower back for support, with your fingertips pointing towards your spine. Adjust your position as needed to find a comfortable and stable grip.
4 Allow your neck and head to relax, keeping them in a neutral position.
“Listen to your body and modify the pose if needed, especially if you experience digging into the back of the neck or strain.”
“Soften knees to reduce back line pull”
“Keep pelvis lower to the ground to modify, curl back more to intensify”
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Adjustments
Neck Spacing : Place folded blankets or bolsters under the shoulders, raising the upper body slightly to provide space for their neck if its digging into the floor without.
Lessen Angle : Use blocks or a bolster under the feet to decrease the angle of the pose and provide additional support.
Hands-on Support: With the student's consent, cup their heels and push their legs towards them, their pelvis will lift. Ask them to support their back with their hands and come down or lower if needed any time.
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Counter Poses
Fish Pose (Matsyasana): Fish pose counteracts the forward folding of the spine in Plow pose. It opens the chest, stretches the front of the neck and shoulders, and provides a gentle backbend.
Bridge Pose (Setu Bandha Sarvangasana): Bridge pose can serve as a counterpose to Plow pose by gently stretching the front of the body, including the chest, hip flexors, and shoulders. It also strengthens the glutes and hamstrings.
Reclining Bound Angle Pose (Supta Baddha Konasana): This pose stretches the inner thighs and groins while opening the chest and shoulders. It helps release tension in the hips and lower back.
Supine Spinal Twist (Supta Matsyendrasana): This twist gently stretches the spine, releasing tension and promoting spinal mobility.
Corpse Pose (Savasana): Savasana is a final relaxation pose that allows the body and mind to integrate the benefits of the practice. It promotes deep relaxation and helps restore the body to a state of balance.
Variations
"See the variations,
simple to complex"
Supported Plow Pose: If you find it challenging to reach the toes to the ground behind your head, you can use props such as blankets, bolsters, or yoga blocks to provide support. Place the props under your hips or lower back to elevate your pelvis slightly and reduce the intensity of the stretch.
Half Plow Pose: In this variation, you bend one leg at the knee and bring the knee towards your face while extending the other leg overhead. This modification can be helpful if you have limited flexibility in your hamstrings or lower back.
One-Legged Plow Pose: From the Plow pose, you can choose to lift one leg straight up towards the ceiling while keeping the other leg folded behind your head. This variation increases the challenge and intensity of the pose, engaging the core and strengthening the leg muscles.
Revolved Plow Pose: In this variation, you start in Plow pose and then lower one leg down to the side of your body, allowing the knee to bend. This twist adds a rotational element to the pose, providing a stretch for the spine and further engaging the abdominal muscles.
Dynamic Leg Movements: While in Plow pose, you can explore dynamic movements by slowly lowering and lifting the legs together or separately. This movement can help to release tension in the back, increase flexibility, and improve body awareness.
Shoulder Variation: Instead of supporting the lower back with your hands, you can interlace your fingers and place your hands on your upper back for added support. This variation can be useful if you have wrist issues or prefer a different hand position.
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