How to do Plow

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Difficulty: Hard

Impact Level: Normal

Target Body Parts: abs, biceps, triceps, upper back, lower back, hip flexor, shoulders

Instructions

Lay on the floor with your knees bent to the sky and your feet near to your Glutes. Have your arms flat to the floor along side your body. Use your core strength and your arms pushing down into the floor to pike your feet overhead, taking your hips off the floor. Lower your feet as far to the floor overhead as you comfortably can without feeling any pressure in the neck and aim to straighten the legs. Use your hands to support your lower back. Stay for 5 breaths. To come out brace your belly and try to lower slowly without your head raising up off the floor.

How to make Plow easier

Use a block, bolster or a few books under the sacrum (lower back) instead of using your arms to hold you up.

How to make Plow more challenging

As you become more familiar with the pose, you will be able to lift the hips higher above the shoulders and the feet higher above the hips into a vertical line.

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