Cow (hold)

Bitilasana

Yogaeasytimedno equipment

Tabletop with the spine gently arched downward: pelvis tilts forward, belly sinks toward the floor, sitting bones and chest lift, gaze forward or slightly up; hands, knees and shoulders stay in place.

How to do it

1. Tabletop: palms flat under shoulders, knees under hips hip-width, shins and tops of feet on the floor, arms straight.
2. Inhale, tilt the pelvis forward so the tailbone lifts and the belly drops (abdomen lightly engaged).
3. Broaden the chest forward, draw the shoulders away from the ears.
4. Lift the head so the gaze goes forward or slightly up without crunching the neck.

Muscles worked

Supporting: lower back, abs