Bitilasana - Cow


From all fours, hips stacked over knees, shoulders stacked over wrists

Inhale, dip your navel down, pelvis tips forward, sit bones spread, broaden your collarbones and move your sternum forward and up, shoulder blades draw together

Press into all five knuckles of your hands, the tops of your feet and your knees

Back of the neck long, gaze forward to the front of your mat

Exhale, into Marjaryasana, repeat 5-10 rounds to warm up the spine