Cow Pose: Step-by-Step Instructions
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.
See also: 6 Best Yoga Poses for Snow Sports
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.
See More Chest Openers and Yoga Backbend Poses
Exhale, coming back to neutral “tabletop” position on your hands and knees. Repeat 10 to 20 times.
This pose is often paired with Cat Pose on the exhale for a gentle, flowing vinyasa.
| Pose Information |
|---|
| Sanskrit Name |
| Bitilasana |
| Pose Level |
| 1 |
| 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 |
|