Cow (Bitilasana) Yoga Positions for Beginners

This pose is often done in conjunction with Cat pose and provides a slight backbend that can counteract hours of sitting at a desk or slouching forward with poor posture.

From Cat pose or from a neutral "tabletop" position on the mat, begin your next inhale by dropping your belly and lifting your head, chest, and sitting bones. This will create a natural arch in your back as you look straight forward. On your exhale, return to your neutral position or flow back into Cat pose, alternating between the two as you breathe deeply in and out.