Modern Dance Plough Pose

Video Transcript

Hi, my name is Chell Garcia-Trias, and I'm a modern dance instructor in Austin, Texas. I'm going to show you a position called the plough, the way that we do it in modern dance. So, what I'm going to do is lay on my back, and I'm going to bring my feet over my head. And so, I'm just going to roll back gently, I'm going to reach back with my arms, and reach my feet towards my hands. So I'll rock back, push my hands back, and reach my feet towards my hands. And I can put my hands around my feet here, and just kind of hang out for a little while. I can bend my knees, or I can straighten them. If I want to take this stretch to a little bit of a different place, I might reach my hand from my hip and drop my knees over my shoulder. That's going to stretch out one side of the spine a little bit more than the other. Or I can just hang out here. I can either be working on stretching my hamstrings and my calves by keeping my legs straight, or I can deepen the stretch in my back by bending my knees. Either way, when I'm in this position I just want to take really, really deep breaths, and relax. And another good thing is to push through the heels to deepen the stretch. But it should feel good, it should never feel forced. And it should never feel tight. It should just feel like a nice release in my back. So that is a great way to do the plough stretch in modern dance.

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