Muscular actions

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Nerves

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Nerves which may undergo neural tension:

• Sciatic

• Tibial nerve (posterior compartment of leg) and medial and lateral plantar nerves

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Notes

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Like the shoulder stand or supported shoulder stand, the foundation of the plow pose lies in the shoulder girdle rather than the neck.

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It is important for the shoulder girdle to take the body weight to prevent injuries in the cervical spine. The scapulae should be elevated, adducted and downwardly rotated to maintain a strong foundation for the entire weight of the body. Having the scapulae in a depressed position will cause the transference of weight to the cervical spine and cause injury. 

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Therefore, a limiting factor in this pose could be tightness of the chest e.g. pectoralis major. If the muscle is unable to lengthen, it may limit the extension of the arm, pulling it into an abducted extension and restrict correct joint actions (elevation, adduction and downward rotation) of the scapulae.

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Due to the proximity of the neck to the shoulder girdle, care of the neck should be taken to avoid injuries. Avoiding rotating or moving the head or neck while transitioning into or while in this posture. When transitioning out of this posture, it is recommended to do so slowly "vertebrae by vertebrae". A counterpose such as matsyasana (fish pose) or bridge pose should be done immediately after coming out of this posture to neutralise pressure on the neck and spine.

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Precautions & Contraindications

 

Avoid or modify if any of the following are present:

• Asthma & high blood pressure: practice with the legs supported on props or against the wall

• Pregnancy or menstruation

• Back problems or herniated disc

• Weak or injured cervical muscles

• Severe headaches e.g. migraines

• Pressure in eyes

• Enlarged thyroid, spleen or liver

• Sciatica