Cow Pose (Bitilasana) - 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 - 1
** Contraindications & Cautions **
With a neck injury, keep the head in line with the torso.
Preparatory Poses: Viparita Karani
Follow-up Poses: Cat 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
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