Plow Yoga Pose

Plow Yoga Pose


This exercise involves starting in a tabletop position and then extending the legs and arms outwards while lifting the hips up towards the ceiling. The body resembles a plow shape, hence the name. This pose is great for stretching the spine and hamstrings.

Muscle Group

Equipment Required

Plow Yoga Pose Instructions

  1. Start in a tabletop position with your hands and knees on the ground.
  2. Bring your knees wider than hip-width apart and bring your big toes to touch.
  3. Walk your hands forward and lower your chest towards the ground, keeping your hips over your knees.
  4. Rest your forehead on the ground and extend your arms forward, keeping your elbows off the ground.
  5. Press your palms into the ground and lift your elbows up, feeling a stretch in your upper back and shoulders.
  6. Hold the pose for 5-10 deep breaths.
  7. To release, walk your hands back towards your knees and sit back on your heels.

Plow Yoga Pose Form & Visual

Plow Yoga Pose

Plow Yoga Pose Benefits

  • Stretches the spine and shoulders
  • Calms the brain and reduces stress and fatigue
  • Stimulates the abdominal organs and improves digestion
  • Strengthens the arms, shoulders, and neck
  • Improves flexibility in the hips and hamstrings
  • Relieves symptoms of menopause and menstrual discomfort
  • Can help alleviate insomnia and headaches

Plow Yoga Pose Muscles Worked

  • Hamstrings
  • Spinal erectors
  • Neck muscles
  • Shoulder muscles
  • Abdominals

Plow Yoga Pose Variations & Alternatives

  • Half Plow Pose
  • Full Plow Pose
  • Supported Shoulderstand
  • Legs Up the Wall Pose
  • Happy Baby Pose