Twisting and Folding: Exploring Plough Pose and Corkscrew Pose
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A healthy spine doesn’t just move in one direction. It bends, twists, and lengthens in many planes. Two powerful floor postures that support this freedom are plough pose and corkscrew pose. One is a deep forward fold and inversion, the other a grounded twist. Together, they create a simple, quiet sequence that can leave your back feeling both released and refreshed.
What Is Plough Pose?
Plough pose (often called Halasana) is typically practiced near the end of a sequence, when the body is already warm. From lying on your back or coming down from Shoulder Stand, you lift your hips and slowly bring your feet overhead, toward or onto the floor behind you.
When approached gently and with support, plough pose can:
- Lengthen the entire back body
- Release built-up tension along the spine
- Encourage a calm, inward-focused state
Because weight shifts toward the neck and upper back, it’s important not to force the feet down. Using props, like a folded blanket under the shoulders or keeping the feet on a chair, can make the pose safer and more accessible. Always move in and out slowly.
What Is Corkscrew Pose?
Corkscrew pose is a reclining twist, often done on the back. There are a few variations, but a simple version looks like this:
- Lie on your back with your knees bent and feet on the floor.
- Lift your legs so your knees are over your hips.
- With arms stretched out to the sides, slowly lower your knees to one side while turning your head in the opposite direction.
- Keep both shoulders gently grounding toward the mat.
You can also practice corkscrew pose by moving the knees side to side in a slow, controlled motion, like a gentle “wringing” of the spine. This twist helps:
- Release tightness in the lower back and waist
- Massage the abdominal area
- Soften the nervous system after stronger sequences
How Plough Pose and Corkscrew Pose Work Together
Practiced one after the other, plough pose and corkscrew pose offer a complete experience for the spine:
- Plough lengthens and deeply folds the back body.
- Corkscrew rotates and gently “untangles” tension side to side.
You might move into plough pose first, hold for a few slow breaths, then come down and rest. From there, transition into corkscrew pose, spending a few breaths on each side.