Yoga Plow Position for Beginners & Advanced

Modified yoga Plow position

Yoga Plow position is an advanced backbend pose.

Benefits of the Yoga Plow Position

The yoga Plow position has many benefits. In order to get into the position, you must use your abdominal strength and back muscles. As you lift and lower into the position your core will be strengthened. Other benefits of the Plow Pose are:

  • Stretch and loosen the spine and shoulder muscles
  • Alleviate backaches, headaches, and sinus pain
  • Stimulate the neck thyroid
  • Calm the mind
  • Reverse circulation in inverted position

Step Into the Pose

Instructions for Yoga Plow Pose

  1. Lie on your back with your arms to your sides.
  2. Inhale and as you exhale lift both feet and legs up off the floor.
  3. Use your core strength to lift your legs and then hips and low back up off the floor.
  4. Bring your feet up and over your head so that toes touch the floor.

Beginner to Intermediate

Use caution doing the Plow Pose, especially if you are a beginner, have a back condition or any other medical condition of the neck, shoulders or spine.

  1. When you are first starting out, simply lie on your back and lift your feet up to 90 degrees at your hips. If lifting two legs is too intense, lift only one leg at a time.
  2. Bring your legs closer to your torso and just hold the pose while you breathe naturally, as this will help you get stronger.
  3. When you feel you are stronger, place a chair at the top of your mat.
  4. Lie down on your back, with your head near the chair.
  5. Lift your feet up above your torso and try to touch the chair with your toes.
  6. As you get stronger and more advanced, hold onto the chair legs and use them to help you lift your feet up above your head, thereby strengthening your abdominals.


  1. Lie on your back with your hands to your side.
  2. Lift both feet up and above your head using your abdominal muscles.
  3. If you need support place your hands at your low back, otherwise leave them on the floor.
  4. Continue to place the weight on your shoulder blades and off your neck keeping your feet off the floor.
  5. If you are strong and feel no pressure in your neck or back, lift your feet higher and bring your toes to the mat above your head.
  6. Breathe naturally and hold the pose for up to a minute.
  7. Slowly bring your legs down to the mat.
  8. Do a counter pose to release your back such as, Bridge, Fish, or Child's Pose.
Yoga Plow Position for Beginners & Advanced