Exercises
Cow Pose
Equipment: no equipment
Fitness level: beginner
Category: Yoga

Step-by-Step Instructions

  1. Start on your hands and knees in a “tabletop” position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor.
  2. As you inhale, lift your sitting bones and chest toward the ceiling, allowing your belly to sink toward the floor. Lift your head to look straight forward.
  3. See More Chest Openers and Yoga Backbend Poses
  4. Exhale, coming back to neutral “tabletop” position on your hands and knees. Repeat 10 to 20 times.
  5. This pose is often paired with Cat Pose on the exhale for a gentle, flowing vinyasa.
POSE INFORMATION
Sanskrit Name
Bitilasana
Contraindications and Cautions
With a neck injury, keep the head in line with the torso.
Preparatory Poses

Follow-up Poses

Beginner's Tip
Protect your neck by broadening across your shoulder blades and drawing your shoulders down, away from your ears.
Benefits


Source: yogajournal.com