How to Do the Perfect Cow Pose (Complete Guide)

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

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

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