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About this Practice
Plough Pose — an inversion where legs extend over the head toward the floor. Provides an intense stretch to the entire posterior chain, stimulates the thyroid, and is one of the most effective postures for spinal elongation.
How to Practise
- 1
From Sarvangasana, lower both legs over the head toward the floor.
- 2
If feet touch the floor, extend the arms flat and clasp hands.
- 3
If feet do not reach, support the back with hands.
- 4
Hold 1–5 minutes.
- 5
Lower back to the floor with control.
Benefits
- ✓Deeply stretches the spine and hamstrings
- ✓Stimulates the thyroid
- ✓Calms the nervous system
- ✓Supports height development
- ✓Stimulates abdominal organs
Health Goals Addressed
⚠️ Cautions & Contraindications
Neck injury. High blood pressure. Menstruation. Pregnancy.
Want to learn this under guidance?
All practices in this library are taught systematically at Nibedita Yoga Training Centre.