PA-0108
At a glance
A deepening of Plow Pose, bending the knees down toward the ears, arms wrapping the shins. It asks for the same neck caution as Plow Pose and Shoulderstand, now combined with a deeper fold that brings the knees into close proximity with the head.
“Let the knees settle by the ears without forcing the fold deeper.”
Essence
The same slow, controlled principle from Plow Pose applies here, and the added depth of this fold makes that control even more important. Forcing the knees down toward the ears rather than letting them settle as far as the spine's flexibility honestly allows trades away safety for a deeper-looking shape.
Intention
To deepen Plow Pose by folding the knees toward the ears, wrapping the arms around the shins, weight staying in the shoulders throughout.
What this pose develops
Physical
- •Deep spinal flexion
- •The same shoulder-weight-bearing strength as Plow Pose and Shoulderstand
- •Hip flexor length in the folded position
Mental
- •A quiet, internally focused quality, reflected in the pose's name
- •Patience with a pose that shouldn't be forced toward its deepest expression
Teaching concepts
- •Screening for the same neck-related contraindications as Plow Pose and Shoulderstand
- •Cueing the knees to settle rather than be forced toward the ears
How to practise
- 1From Plow Pose, begin bending the knees, bringing them down toward the ears.
- 2Wrap the arms around the shins, hugging them in.
- 3Let the knees settle by the ears as far as the spine's flexibility really allows, without forcing.
- 4Keep the weight in the shoulders, the same principle as Plow Pose and Shoulderstand.
- 5Hold, breathing as steadily as the compression allows, then release back to Plow Pose or Shoulderstand.
Alignment exploration
Instead of searching for the “correct” position, notice:
- •Weight stays in the shoulders throughout, the same requirement as Plow Pose.
- •Knees settle by the ears without being forced deeper than the spine's available flexibility.
- •Arms hug the shins for support, not pulling the knees down forcefully.
Breath
This deeply folded position compresses the breath significantly. Short, controlled breaths are the normal, expected response, not a sign of a problem.
Teacher’s eye
Watch for the knees being pulled down forcefully with the arms, rather than settling naturally as far as the spine allows. That distinction matters, since forcing this fold risks the neck in the same way a fast entry into Plow Pose does.
Student practice
Reflect after practising:
- •The same cautions as Plow Pose and Shoulderstand apply here: this isn't appropriate with a neck injury or condition, or high blood pressure.
- •Let your knees settle by your ears rather than pulling them down. How close they get matters less than staying within your spine's honest range today.
Common movement strategies
Rather than mistakes, you may notice:
- •Build full comfort with Plow Pose before adding this deeper variation, since the same neck-caution principles apply here with even greater importance given the increased depth.
Modifications
- •Plow Pose without the knee fold, as a complete substitute for anyone whose spine doesn't yet offer this depth comfortably.
Completion check
- ✓Release back to Plow Pose or Shoulderstand with control, continuing into the next pose in the sequence.
Related poses
Prerequisites
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Complements
Alternatives
Progressions
Regressions
Related movement concepts
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