Plough (hold) progression

From easiest to hardest. Move to the next step when you can do the current one with good form.

1. Legs up (hold) · Beginner · timed
   A restorative inversion: lying on the back with the pelvis on the floor (often close to a wall or on a low support), both legs rise straight and together to vertical while the arms rest relaxed on the floor.
2. Plough (hold) · Advanced · timed
   From shoulder stand, the straight legs are lowered over the head until the toes touch the floor behind it, hips stacked high over the shoulders, while the straight arms lie on the floor in the opposite direction.