Perfect Cow Pose Technique
Cow Pose (Bitilasana) is a gentle spinal extension that opens the chest and front body. ChAIron's AI coaching ensures proper spinal articulation and safe backbending for optimal mobility and heart opening.
Step-by-Step Form Guide
- Starting Position: Begin in tabletop with hands under shoulders, knees under hips
- Spinal Extension: Gently arch back, dropping belly toward floor
- Heart Opening: Lift chest and broaden collarbones
- Neck Position: Gently lift head, keeping neck long and strong
- Breath Coordination: Inhale as you extend spine into cow pose
- Hold and Release: Maintain pose briefly, then return to neutral
Common Mistakes to Avoid
- Over-extending neck and dropping head back
- Collapsing into lower back instead of opening chest
- Shifting weight forward onto hands
- Rushing through movement without breath awareness
- Not engaging shoulder blades for chest opening
AI Coaching Benefits
ChAIron's computer vision analyzes your Cow Pose alignment in real-time, providing instant feedback on:
- Spinal extension and vertebral mobility
- Chest opening and shoulder blade engagement
- Neck position and cervical alignment
- Hip stability and weight distribution
- Breath coordination and movement flow