Cow Pose

How to

1. Begin on your hands and knees in a tabletop position, with your wrists directly under your shoulders and your knees directly under your hips.
2. Spread your fingers wide and press firmly into the ground with your palms.
3. As you inhale, lift your sitting bones and chest toward the ceiling, allowing your belly to drop toward the floor, creating a gentle arch in your back.
4. Engage your abdominal muscles slightly to support your lower back.
5. Keep your neck long and gaze gently forward or slightly upward, avoiding any strain.
6. Ensure your shoulders are away from your ears, and your elbows are not locked.
7. To release, exhale and return to a neutral tabletop position.

Benefits

• Stretches the front of the torso and neck, enhancing flexibility.
• Increases spinal flexibility and mobility, which can help alleviate back pain.
• Stimulates abdominal organs, supporting digestive health.
• Encourages coordination of breath and movement, promoting mindfulness and focus.
• Opens the chest and encourages better breathing, which can reduce stress and promote relaxation.