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Cow

SKILL LEVEL
  • Beginner
CATEGORY
BENEFITS
  • Improves spinal mobility.
  • Stretches the abs and hip flexors.
  • Improves posture.
  • Can help to alleviate upper back pain.

INSTRUCTIONS

  • Set-Up

    Come to all fours. Bring your wrists directly underneath your shoulders and your hips right above your knees—toes point straight back. Look down at the mat in front of you.

  • Action

    Inhale, arch your spine, drop your belly, lift your chest and look up. Exhale, draw your shoulders back.

  • Refinement

    Try to focus the stretch on the area of your spine that is the most stuck.

  • Duration

    Hold the pose for 3-5 breaths.

DYNAMIC VARIATION: Lateral Cat-Cow
This variation of Cat-Cow increases lateral spinal mobility.
  • In this variation of Cat-Cow you alternate between looking over your left and right shoulders, to improve lateral spinal mobility. Repeat this sequence 3-4 times.
CONTRAINDICATIONS
  • Avoid Cow pose if you have a back, knee or wrist injury.
MASTER COW POSE

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