English Name: Cow Pose
Sanskrit Name: Bitilasana
Yoga Level: 1
Benefits: Stretches the front torso and neck and provides a gentle massage to the stomach and spine.
How to do it: Start on your hands and knees in a tabletop position. Remember, you previously started Cat Pose this way. Again, make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Relax your head and look at the floor.
Ready? Okay, as you inhale, lift your sitting bones and chest towards the ceiling, allow your belly to sink toward the floor. Lift your head to look straight forward. Smile. Cow pose is great for opening up the chest and releasing all of the tension that might be there. Okay, now exhale. Come back to the neutral, tabletop position on your hands and knees. Repeat this ten to twenty times, you can do it!
This pose is often paired with Cat Pose (the previous yoga pose of the day).