1. Begin lying flat on your back with arms by your sides, palms facing down
2. Draw your knees to your chest and lift your legs overhead
3. Use your abdominal strength to bring your legs all the way over, aiming to touch your toes to the floor behind your head
4. Keep legs straight and active, with feet either flat or toes tucked
5. Interlace your fingers behind your back and press the arms firmly into the mat, drawing the shoulder blades together
6. Keep the neck neutral, gaze softly towards the chest, and avoid turning the head
7. Hold for 30 seconds to 1 minute, breathing slowly and evenly

• Stretches the spine, shoulders, and back of the legs
• Calms the nervous system and reduces fatigue
• Stimulates digestion and thyroid function
• Helps relieve stress, insomnia, and mild headaches

• Support the lower back with hands or place a blanket under the shoulders for neck safety
• If the feet don’t reach the floor, rest them on a block or chair
• Keep the knees bent if hamstrings are tight
• Avoid if you have neck, spinal, or eye conditions, or high blood pressure

In this supported variation of Plough Pose, stacking folded blankets under the back and shoulders reduces the depth of the inversion, allowing the spine to lengthen without excessive pressure on the neck. For additional height and support, place a small rectangular bolster beneath the folded blankets to add more volume. A yoga belt can also be looped around the upper arms to help keep the arms aligned and encourage a sense of stability and support through the shoulders. This setup makes the pose more restorative, helping the body ease into the shape gradually while maintaining comfort and stability.