Cow Pose
Bitilasana
Step by Step
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.
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.
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.
