Try this simple yoga pose to toughen your backbone.
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: 1
Contraindications and 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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