COW POSE

The cow pose, just like one of my previous posts on the cat stretch, is one of the easier yoga poses that mobilises and stretches the spine.

It’s a gentle little exercise that is often paired with the cat stretch to help bring that added degree of flexibility to the spine. I often use it as part of warm-ups and/or cool-downs.

Here are some pointers:

• Start on all fours in a tabletop position with your knees under your hips and your wrists under your shoulders.

• Hold a neutral position with your back.

• Push your belly button down and press your tailbone up.

• Lift the chest up and out as you tilt your head back slightly.

• Always initiate the movement at the hips and think about rolling each vertebrae.

• Try to create a curve in the whole of the spine from tailbone to neck.

• Inhale as you enter the pose and exhale as you return to the neutral position.

• Look to the floor or ahead if you have any neck injuries.

• Repeat the movement on each breath for 10-20 reps.

Give the cow pose a try if you’re spending a lot of time sat down. Better yet pair it with the cat stretch for an awesome movement to awaken the spine!