Supported Plow with Feet on Chair

Salamba Halāsana (chair)

Read what the gnome says

Supported Plow with feet on a chair! From shoulderstand, lower the feet onto a chair behind you. Hands on the back, neck long. Use folded blankets under the shoulders. Breathe slowly, stay calm. Restful, upside-down gnome.

Works on Spinal extensors · Hamstrings · Shoulders

How to do it

1. Place a chair behind your head and lie on the back, shoulders on a folded blanket.
2. Lift the legs overhead and rest the feet on the chair seat.
3. Support the back with the hands or let the arms rest, keep the neck relaxed and breathe.

Common mistakes

• Don’t turn the head side to side.
• Don’t force the feet to the chair: add height.
• Don’t hold the breath.

Benefits

• Lets the body rest and the breath slow down.
• Eases tension and tiredness.
• A good way to end a practice.

Take care: Use cushions or blankets so nothing strains. Come out slowly if you feel lightheaded.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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