Plow Pose (Halasana)

Plow Pose is a supine inversion that creates a deep stretch through the entire posterior chain — from the cervical spine through the thoracic back and into the hamstrings — while encouraging a calming withdrawal of the senses. It is commonly practiced toward the end of a sequence to quiet the nervous system and release accumulated tension in the shoulders and upper back. The practitioner rolls from a shoulder stand or lying position, lifting the hips and sweeping the legs overhead until the toes reach or hover over the floor behind the head.

Cues

• Support the back of your ribcage with your palms and avoid turning your head once you are in the shape.
• Press through the balls of the feet to keep length in the spine rather than crunching the neck.
• Soften the jaw and let the exhale lengthen — this pose rewards slow, easy breathing.
• Keep your weight on the tops of the shoulders, not the neck.