Plough Pose vs. Shoulder Stand
halasana
PLOUGH POSE VS. SHOULDER STAND
After we have engaged in postures that strengthen the posterior chain, Plough and Shoulder Stand offer a good stretch for these areas of the body. Plough in particular provides a more extensive stretch than Shoulder Stand due to the amount of flexion in the back chain.
These 2 postures are interesting because they are both variations of inversions that involve deep neck flexion. For this reason, it’s vital we proceed with some understanding of the neck before we explore further. If we are experiencing disc issues, or if we are aware that we have a tendency to be overly flexed in particular regions, we should take caution to be discerning about whether to explore these postures at all. If it is safe, we have the opportunity to emphasize specific articulations that may assist in the transformation of our tendencies.
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SET UP YOUR PLOUGH
First we need to know that Plough also requires a generous amount of hip flexion and hamstring flexibility. During setup, Matt comes into Bridge Pose and then places his hands underneath his hips to support the eventual height required for the posture. To take some pressure off the neck, he has also folded a blanket and his yoga mat to support his shoulders and upper back. The next step is to flex more at the hips in order to take the feet over the head. This can be done by coming into more of a stag position before taking both legs all the way over; this action can be assisted through the use of blocks or a chair.
Here, we can opt for Ear Pressure Pose if the hamstrings are tight, remaining mindful that there will be more flexion in the neck and upper back.
WATCH THE VIDEO
PLOUGH POSE VS. SHOULDER STAND : ARTICULATIONS & VARIATIONS FOR ACCESSIBILITY
MAKE IT FIT
Forcing ourselves into a posture is not the best approach. Best is to make the posture fit our individual bodies. The actions and articulations we apply during the exploration are meant to help us to learn how to align our joints, which lays a path towards the shape and does an excellent job of revealing our current state, highlighting the actions we need to move forward.
For example, moving forward might mean introducing props. In Plough, we might place a chair behind the head to reduce the amount of hip flexion and hamstring flexibility required. Further, the actions of pressing the feet into the chair while creating an anterior tilt in the pelvis will work to strengthen the hip flexors and quadriceps, eventually creating the potential for the feet to move closer to the floor in Plough.
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SHOULDER STAND VIA PLOUGH POSE
Once we’ve worked through Plough, we see how it becomes a great entry point for Shoulder Stand. If we move the legs back up, we can situate the hands under the pelvis. We can adjust the placement of the hands based on how much flexion we create. This will directly affect how we align in Shoulder Stand.
There’s an option to stack the pelvis above the elbows, which transfers more weight into the hands and takes some compression off the neck. This may be a more accessible option.
If we want to go deeper into Shoulder Stand, we again return to Plough to place the hands closer to the low back, towards the shoulders. This option may put more pressure on the neck. When we lift the feet into Shoulder Stand, there is now more weight in the shoulders. Instead of aligning the feet over the pelvis, we align them more over the shoulders.
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NAVIGATE THE NUANCES
Paying attention to the finer details makes the difference in our experience with potential muscle activation, alignment, and overall safety. For example, when we set up Shoulder Stand, we must pay attention to the articulation of the pelvis, but it’s also important to lengthen the back of the skull, which can create a nice stretch in the occiput. In addition, we press the back of the head into the ground, enough for some activation of the muscles in the neck. We are taking our time to maneuver through the actions and articulations that support development and transformation in our bodies.
The more we educate ourselves, the more confidence we develop in exploring different variations. This October, Matt’s Chromatic Global Training will do just that. Not only will you elevate your own practice, but as a teacher, you’ll extend this knowledge and confidence to your students.
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Article by Trish Curling
Videos Extracted From: Alignment Immersion and 300 Hour Teacher Training
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