Cow Pose

Bitilasana

Instructions for doing Cow Pose

1. Kneel on the floor in table pose (hands beneath your shoulders and knees beneath your hips)
2. Inhale, look up toward the ceiling as you lift your sitting bones up toward the ceiling and allow your belly to sink toward the floor
3. You may hold in this position as you breath for 5 deep breaths. Or you may exhale and come back to a neutral position and repeat step 2 five to ten times
4. You may combine this pose with cat pose for a vinyasa – inhaling as you move into cow pose and exhaling as you move into cat pose.