Cow Pose (Bitilasana)

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1. My hands are way too far forward, causing extra pressure on my wrists! Always remember to keep your wrist crease right underneath your shoulders. You don't want to lean into your hands - you want to lift up! Imagine that you're creating length upwards, not outwards! 

2. My hips are behind my knees, causing compression and pain in my low back. (ouch!) cow pose should be gentle on the spine and hips. Make sure your knees and hips are always lined up! Don't press your butt  back - think about keeping it stationary. You should be moving mostly through your chest - not your booty! 

 3. I am arching through my back instead of lifting through my chest! Cow pose should be an easy way to open up space in the spine and in your chest. Make sure to lift up from the front of your body. (leave your lower back out of this!) you can also see that my shoulders are up by my ears, creating neck tension. Shoulders will release down when you lift through your front body instead of crunching through your back body!


Feet should be hip-width apart and parallel. Lift up through the arches of your hands. Fingers face forward. This pose should feel amazing!