Inversions-ShoulderstandBeginner
Side Plow
Parsva Halasana
Side Plow pivots the legs to one side while the toes stay grounded beyond the head, wringing the waist and deepening shoulder resilience.
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How to Perform
- 1
From Halasana with toes on the floor, press shoulders down and engage the core.
- 2
On an exhale, walk both feet to the right until they align with the shoulder, keeping hips stacked.
- 3
Maintain legs straight, inner thighs drawn together, and ribs rotating to lengthen the opposite side body.
- 4
Breathe evenly for several cycles, then return through center and repeat to the left.
- 5
Support the back with the hands, lift legs upright, and descend carefully when complete.
Benefits
- Strengthens obliques and waist while increasing spinal mobility.
- Stimulates abdominal organs and kidneys through lateral compression.
- Builds proprioception and control for asymmetrical inversions.
Alignment Cues
- Feet remain together and active as they shift to the side
- Pelvis hovers centred over the shoulders without tipping
- Neck stays neutral with chin toward sternum
- Hands support the back or clasp to maintain lift as needed
Common Mistakes
No common mistakes listed.
Contraindications
- • Uncontrolled hypertension, glaucoma, or retinal pathology
- • Recent cervical spine, shoulder, or brain injury
- • Pregnancy after first trimester unless a long-term inversion practitioner
Recommended Props
BlanketBlocksChair
Tags
CoreHalasana SeriesHipsIntermediateInversions-ShoulderstandPlough FamilySpineasana