Bitilasana – Cow Pose

These easy-to-follow instructions will help you master the cow pose (bitilasana) sequence in no time!

Position yourself on your hands and knees on the yoga mat.
Ensure that your knees are in line with your hips, and that your wrists and elbows are positioned directly below the shoulders. Keep your gaze trained on the yoga mat.
Inhale and lift your chest and sitting bones towards the ceiling. Let your belly drop towards the mat. Lift your head and shift your gaze so that you are looking straight ahead.
Exhale and resume the neutral position described in steps 1 and 2.
Repeat the cow pose (bitilasana) sequence ten to twenty times.

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