Continuing from last week’s theme of inversions, today I bring you halasana, otherwise known as plow pose. This pose is great for shoulder and spine health as well as stretching out your hamstrings. As shown from the example below, it is important to try to keep your spine as straight as possible. My version (above) is probably a good example of how not to do this pose! But as I always say, we are all a work in progress.
How to do plow pose via yoga.about.com:
1. Position a folded blanket under the shoulders. The head and neck should be off the blanket.
2. Come to lie on the back.
3. Using the abdominal muscles, lift the legs over the head until the toes touch the floor behind the head.
4. Interlace the fingers behind your back and straighten the arms.
5. Roll the shoulders under one at a time.
6. The hips should be aligned over the shoulders.
7. To come out, roll out of the pose slowly, one vertebra at a time, keeping the legs straight and feet together.
Beginners: If your toes do not reach the floor, practice the pose at the wall so that your feet will hit the wall when they come over head.