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Cow Pose

Cow pose is a beginner backbend that is great for increasing thoracic spine mobility and relieving pain in the neck and in between the shoulder blades.

COW POSE BENEFITS

  • Improves spinal mobility.
  • Reduces stiffness in the thoracic spine.
  • Stretches the abs and hip flexors.
  • Can help to correct poor posture.
  • Can help to alleviate neck, upper back and lower back pain.

CATEGORY

SKILL LEVEL

  • Beginner

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 to bring your spine into neutral.

  • Action

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

  • Refinement

    Try to focus the stretch on the area of your spine that feels the most restricted or stuck.

  • Duration

    Hold the pose for 3-5 breaths.

DYNAMIC VARIATION: Lateral Cat-Cow Pose

Lateral Cat-Cow
  • In this variation of Cat-Cow you alternate between looking over your left and right shoulders, to improve lateral spinal mobility. Move with you breath, repeating the sequence 3-4 times.

CONTRAINDICATIONS

  • Avoid this pose if you have a back, knee or wrist injury.

MASTER COW POSE

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