Cow Pose

Cow Pose is an easy, gentle way to warm up the spine.

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.

Pose Information

Sanskrit Name

Bitilasana

Pose Level

Contraindications and Cautions

With a neck injury, keep the head in line with the torso.

Follow-up Pose

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