Cow Yoga Pose Bitilasana
On all fours, sink the belly and lift the chest and tailbone; Cat-Cow's arch, held instead of flowed.
How to do it
Setup
On hands and knees, palms under the shoulders, gaze down.
Steps
- Let the belly sink as the tailbone tips up.
- Broaden the collarbones and lift the gaze a little.
- Hold, then come back to a level spine.
Common mistakes
Hanging in the lower back: draw the belly in lightly to spread the arch. Throwing the head back: lift the gaze only a little. Shoulders sinking to the ears: press the floor away.
Breathing
Inhale as the chest lifts, then breathe slowly.
