Cow pose, known as bitilasana in Sanskrit, stretches the front of the body and neck for improved flexibility. As part of a cat-cow flow, this chest-opening pose gently massages the stomach and spine organs.
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Cow pose stretches the abdominal, shoulder, and throat muscles for increased flexibility in the front of the body. According to legendary yogi Swami Satyananda Sarasawti, cow pose is also a safe and beneficial prenatal yoga pose.
Combining cow pose and its counter pose, cat pose (marjariasana), makes for a beneficial, dynamic flow. As you exhale out of cow pose, transition immediately into cat pose. Then, as you inhale out of cat pose, transition back into cat pose. Hold each pose for several seconds, switching between the two in rhythm with your breath.