Strengthen mind, body and soul with yoga

Try this simple yoga pose to toughen your backbone.

Cow Pose

Cow Pose is an easy, gentle way to warm up the spine.


Cow Pose: Step-by-Step Instructions

Step 1

Start on your hands and knees in a “tabletop” position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor.

Step 2

As you inhale, lift your sitting bones and chest toward the ceiling, allowing your belly to sink toward the floor. Lift your head to look straight forward.

Step 3

Exhale, coming back to neutral “tabletop” position on your hands and knees. Repeat 10 to 20 times.

Step 4

This pose is often paired with Cat Pose on the exhale for a gentle, flowing vinyasa.

Pose Information

Sanskrit Name


Pose Level: 1

Contraindications and Cautions

With a neck injury, keep the head in line with the torso.

Preparatory Poses

Viparita Karani

Follow-up Poses

Cat Pose

Beginner’s Tip

Protect your neck by broadening across your shoulder blades and drawing your shoulders down, away from your ears.


Stretches the front torso and neck

Provides a gentle massage to the spine and belly organs