How to Do the Perfect Plow Pose (Complete Guide)

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

Neck safety and weight distribution
Spinal alignment and flexibility progression
Shoulder positioning and stability
Leg alignment and foot placement
Safe entry and exit techniques

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