Cow Pose: Step-by-Step Instructions
Bitilasana (Cow Pose):
This turns out to be the best position for your back when doing it doggie style. This posture stretches the neck, relieves stress, massages the internal organs and increases blood circulation throughout the body. Once your salad is washed and feeling good you can put it on the menu.
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.
Do not attempt if you have a Low Back, Knee, or neck injury
Tip for Beginners
Protect your neck by broadening across your shoulder blades and drawing your shoulders down, away from your ears.
Stretches the front torso and neck
Provides a gentle massage to the spine and belly organs
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