How to Do the Perfect Plow Pose (Complete Guide)
Calm your nervous system and improve spinal flexibility with this therapeutic inversion that promotes introspection and rejuvenation.
Perfect Plow Pose Technique
Plow Pose (Halasana) is a therapeutic inversion that calms the nervous system while improving spinal flexibility. ChAIron's AI coaching ensures safe neck positioning and proper progression for this advanced pose requiring careful attention to alignment.
Step-by-Step Form Guide
- Starting Position:Begin lying on back, arms alongside body, palms down
- Leg Lift:Exhale and lift legs overhead, supporting lower back with hands
- Hip Lift:Continue lifting hips, bringing legs toward floor behind head
- Toe Touch:Lower toes to floor if possible, keeping legs straight
- Arm Position:Interlace fingers behind back or keep supporting back
- Neck Safety:Keep weight on shoulders, never turn head in pose
Common Mistakes to Avoid
- Putting weight on neck instead of shoulders
- Forcing feet to floor when spine isn't ready
- Turning head while in pose
- Rushing into pose without proper warm-up
- Holding breath or creating tension
AI Coaching Benefits
ChAIron's computer vision analyzes your push-up form in real-time, providing instant feedback on:
- Neck safety and weight distribution
- Spinal alignment and flexibility progression
- Shoulder positioning and stability
- Leg alignment and foot placement
- Safe entry and exit techniques
Master Your Exercise with AI Coaching
Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!
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