[Pose Of the Week] Plow In Half-Lotus Pose (Advanced)

Stretch & strengthen from head to toe in Plow In Half-Lotus Pose…

Plow In Half Lotus Pose (or Half Lotus Plow Pose) (Ardha Padma Halasana) is an advanced-level yoga pose that offers an intense stretch for the entire back body, as well as the legs, hips, and arms. This pose builds strength in the core and spinal muscles, while increasing flexibility throughout the entire body. It is also thought to stimulate the nervous system, improve circulation and digestion, and enhance one’s overall well-being. It is traditionally believed to stimulate the Solar Plexus and Throat chakras.

This is an advanced stretch, and you should be comfortable with Plow Pose and at least Half-Lotus Pose before attempting this one. If you are new to the pose, you may wish to rest the toes of your extended leg on a yoga block, chair, or a wall as you are working your way into the full pose.

Those with herniated disc, knee or hip issues, or who are pregnant should avoid this pose.

How to Do Plow In Half-Lotus Pose:

Sit with the legs straight.
Place the right foot on top of the left thigh, then with the help of the hands lean back and lie on the back. Lift up into Supported Shoulderstand (Sarvangasana), supporting the back with the hands.
Breathing normally, move into Plow Pose, lowering the left leg behind the head until the toes touch the floor. The right foot remains on the left thigh.
Bring the arms above the head and hold the toes of the left foot with both hands. The left leg remains straight.
Breathing normally, hold the position for a few breaths.
Return the hands to support the back and lift back up into Sarvangasana.
Exhaling, roll the back down, vertebra by vertebra, and return to the starting position.
Repeat with the other leg.