Bitilasana (Cow pose)

Sequence:

• Get down on all fours with your palms and knees on the floor and the back straightened out, forming a table top.
• Keep your knees straight below the hips.
• Straighten your arms, so that the wrist, elbow and shoulder are in one straight line.
• Keep your head in the center. Do not let the head hang down.
• Fix your gaze on the floor.
• Inhale.
• As you inhale, raise your chest and buttocks towards the ceiling.
• Push your belly downwards towards the floor so that it forms a curve.
• Exhale and raise your spine so that it forms an arc.
• Raise your head and look straight ahead.
• Exhale and bring the spine back to the table top position.
• Repeat 10-12 times.

Benefits:

• The neck and upper part of the body get stretched.
• The abdominal organs benefit from this pose.
• The spinal column gets massaged.

Caution:
People with neck injury should avoid this pose.