PROPER SHAPE starts with stretching.
Bitilasana, or cow pose, is a gentle back extension pose that stretches the chest and abdomen while helping to relieve spinal tension, especially throughout the mid to upper back.
The pose is most often coupled with Marjariasana, or cat pose, which we will look at next week.
To perform cow pose, one must start in a proper table pose.
In table pose, your hands should be placed shoulder width apart, index fingers pointing straight forward and thumbs opened towards each other. The wrists should be positioned directly beneath your elbows, with the inner side of the elbows facing forward. The shoulders should be stacked directly above the elbows.
Your knees should be stacked under your hips, while the ankles should be in line with your knees.
In table pose, your spine should be neutral. That means there should be a natural dip within the lower back, but the spine should not be swaybacked.
The head and neck should be held in line with the rest of the spine, not hanging down.
To move into cow pose, inhale and extend your chest up and out while extending your sit-bones up and back.
Allow the spine to extend, bringing space between each of your vertebras. Keep drawing your shoulders back and down to further lengthen your neck and spread your chest muscles.
Be aware of any compression within your neck vertebrae.
If compression is an issue, or if you are suffering from a neck injury, keep the angle of the eyes matched with the angle of the breastbone.
This will allow continued openness within your cervical spine.
As you hold cow pose, press your hands and your shins into the earth to gently lift the weight of the body our of the shoulders. Keep the bandhas gently lifted within.
Exhale, and return to table pose by drawing each vertebra back into neutral.
As you hold cow pose, press your hands and your shins into the earth to gently lift the weight of the body off of the shoulders. Keep the bandhas gently lifted within.
You can chose to continue your exhale into Marjariasana, or cat pose as well for a very therapeutic vinyasa sequence.
Repeat this several times to gain both mobility and ease though your spine.