CowPose —  is often paired with Cat Pose for a gentle warm-up sequence. When practiced together, the poses help to practised body and prepare it for other activity.

Cow Pose

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.

Source: YogaJournal