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Plough Pose Yoga Exercise for Seniors

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Part of the video series: Yoga Exercises for Seniors

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Summary: Learn how to the plough pose and why the plough pose is important to your well being in this free yoga exercise video lesson on yoga poses and exercise for seniors.

Views: 2,764 | Tags: diy, fitness, health, yoga, exercises, poses, seniors

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About the Expert

Frankensense Fran Dukehart has been teaching and learning body movement for over 30 years. She has received training by some of the world's most famous body movement artis... read more

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Video Transcript

Plough Pose Yoga Exercise for Seniors

Welcome to Expert Village. This is Fran Dukehart. In this segment we are going to look at doing the plough pose. We are going to use the ball, using our breath to lead our movement. We will start by having the ball just relaxing underneath our legs. We will just do an easy hip warmup, moving side to side, and then gently lengthening the legs, putting the ball between the legs, using our hands for support if needed, and lifting the legs and the ball. And then as we are exhaling, we are going to gentle feel the spine elongating, the balls will go to the place that feels comfortable for us. We are going to stay there for about 3-4 breaths, and then slowly and gently come out; and this is a perfect place to really feel one vertebra move at a time. Any one of these positions that you want to stop and pause at is the perfect one for you, always work at your own pace. So when… gently come down to the mat, again being mindful and feeling the vertebra one at a time, placing the legs on the ball, extending the spine. If you had use for the ball here, you could place it under your neck. I going to bring the legs side to side, just releasing the hips gently, and then hugging the ball with the legs, using the hands to find stability, rolling side to side, and then inhaling, lengthening the spine, exhale, lifting the hips. Releasing the ball towards the earth, keeping our chin connected to the chest, focusing on the thyroid gland, closing the eyes, supporting the waist with the hands, putting the elbows come close together; and then when you are ready, you inhale and energize the legs, lifting, coming into shoulder stand, and then very gently releasing the spine one vertebra at a time, using your hands to help stabilize, and then it is very important to let the chin, which has been compressed, release in the opposite direction. From my center to your center… Namaste.

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