Ku Pose

Cow Pose , or Bitilasana in Sanskrit, is a simple and gentle yoga pose that helps stretch the spine , core and shoulders . This position is usually combined with the Cat Pose (Marjaryasana) in a flow that promotes spinal flexibility and warming up. It is particularly useful for releasing tension in the back and counteracting the effects of sedentary work.

Correct Technique

How to perform Cow Pose:

  1. Start on all fours, with your hands placed directly under your shoulders and your knees under your hips.
  2. As you inhale, lift your head and chest up towards the ceiling while lowering your stomach towards the floor.
  3. Press your shoulders back and keep your gaze straight ahead or slightly upwards.
  4. Make sure the spine remains long and the neck is in a natural position.
  5. Breathe deeply and evenly, and hold the position for a few seconds before moving into the Cat Pose.

Common Errors

  • Tense shoulders: Many people pull their shoulders up towards their ears, which leads to discomfort. Remember to pull them down and back.
  • Excessive bend in the lower back: To avoid overloading the lower back, keep the core muscles activated and avoid lowering the stomach too far.
  • Shallow Breathing: Be sure to breathe deeply to maximize relaxation and flow of movement.

Modifications and Variations

  • Beginner-friendly: If your knees hurt, place a blanket or mat under them for extra support.
  • Enhanced version: For a more intense stretch, you can activate the core muscles by pulling the belly button lightly towards the spine.
  • Blocks for support: If your wrists are sensitive, you can use blocks under your hands to reduce the strain.

Repetitions and Sets

Perform Cow Pose as part of a flow along with Cat Pose. Do 5-10 repetitions to stretch the spine and warm up before heavier yoga poses.

Breathing techniques

Breathe in deeply as you lift your chest and lower your stomach. Maintain an even and calm breathing pattern throughout the position to get the best possible effect.

Visual Tips and Angles

Watch this video for a demonstration of how to perform Cow Pose with proper technique:

The video provides a detailed tutorial of the Cow Pose, along with the Cat Pose, focusing on flow and proper technique for beginners and experienced yoga practitioners.

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