This week try to channel your inner farm animal with ‘cow pose.’ Lori Whitby of Slave Lake Smiling Dog Yoga says to start on your hands and knees, with your knees directly below your hips and your wrists under your shoulders.
“Actively press your hands into the floor to keep you from sinking into the shoulders,” she says. “Look down at the floor in between your hands to keep your head in line with your spine. On an inhale, begin to lift your tailbone up to the sky and like a wave allow your belly to draw down toward the floor; then gently lift your head to look straight forward.”
Whitby adds, “On an exhale coming back to your starting position by lowering the tailbone back down, bring the belly back up to neutral and looking back down between your hands.”
Repeat five-10 times (This pose is often paired with next week’s pose.)
Modifications and Props:
If your wrists hurt, make your hands into fists and place the knuckles on the ground or place your forearms on yoga blocks. If this pose hurts your knees, try placing a folded-up blanket under them.
Go easy; you don’t want to overarch your back and cause injury.
Opens the chest and heart, gently stretches the front of the body and can provide gentle movement in the spine. Great desk therapy to loosen the back and feel great first thing in the morning.
Try it another variation:
You can try a version of this pose by standing Chair Pose with your hands on your knees.
Contraindications and Cautions:
With a neck injury, keep the head in line with the torso.