Cow Pose

How to do Cow Pose

1. 1Begin on all fours in tabletop position with your wrists directly under your shoulders and your knees directly under your hips.
2. 2Spread your fingers wide and press firmly through your palms, knuckles, and the tops of your feet.
3. 3On a slow inhale, soften and lower your belly toward the mat while lifting your sit bones toward the sky.
4. 4Broaden across your collarbones and draw your shoulder blades gently down your back, away from your ears.
5. 5Pull your chest forward through the frame of your upper arms and lift your gaze gently forward or slightly upward.
6. 6Keep a subtle tone in your low belly to support your lumbar spine rather than collapsing into the lower back.
7. 7Hold for a moment to feel the full front-body expansion before transitioning smoothly with your breath.

Benefits

• Increases mobility and flexibility throughout the entire vertebral column
• Gently stretches the abdominal wall and anterior torso
• Opens the chest and collarbones to support deeper, fuller breathing
• Strengthens the erector spinae muscles to improve resting posture
• Stimulates circulation to the spinal discs and surrounding tissues

Common mistakes and cues

• Cranking the neck

  Keep the back of your neck long and comfortable rather than aggressively tossing your head backward.

• Collapsing into shoulders

  Press firmly through your palms so your chest does not sink passively between your shoulder joints.

• Dumping into the low back

  Maintain light engagement in your lower abdomen to distribute the curve evenly across your entire back.

• Bending the elbows

  Keep your arms straight and active while taking care not to lock or hyperextend your elbow joints.

Modifications and props

• Knee cushion

  Place a folded blanket beneath your knees to relieve direct pressure on the joint.

• Wrist support

  Make soft fists with thumbs pointing forward or lower onto your forearms to reduce wrist flexion.

• Blocks under hands

  Place blocks on their lowest height beneath your palms to elevate the torso and ease wrist compression.

• Seated variation

  Sit tall on a chair with feet flat, hands on knees, and arch the chest forward on your inhale.

Cautions

• Acute neck injuries

  Keep your gaze directed toward the floor to maintain a neutral cervical spine rather than lifting your head.

• Lumbar disc issues

  Limit the depth of your spinal extension and focus on lengthening the spine rather than deep arching.

• Carpal tunnel syndrome

  Avoid bearing weight directly on extended wrists by switching to forearms or using a chair.

If you are working with an injury, pregnancy or a medical condition, check with a qualified professional before practising this pose.

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