Cow Pose
Cow Pose is an easy, gentle way to warm up the spine.
Sanskrit Name
Bitilasana
Cow Pose: Step-by-Step Instructions
Step 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.
Step 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.
Step 3
Exhale, coming back to neutral “tabletop” position on your hands and knees. Repeat 10 to 20 times.
Step 4
This pose is often paired with Cat Pose on the exhale for a gentle, flowing vinyasa.
SEE MORE Chest Openers and Yoga Backbend Poses
Pose Information
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
- Stretches the front torso and neck
- Provides a gentle massage to the spine and belly organs
See also Start Your Home Practice Here: The Basics of Sequencing