How to Do the Perfect Cow Pose (Complete Guide)
Open your heart and extend your spine with this gentle backbend that promotes spinal mobility and chest expansion.
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 push-up form 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
Master Your Exercise with AI Coaching
Perfect your exercise technique with real-time feedback and personalized coaching. Start training today and build strength with every rep!
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