Gavasana - The Cow Pose

"Gau" means 'cow' in Sanskrit.

Sequence:

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

Note: It is better to combine Cow pose with Cat pose for exhalation.

Caution:

• People with neck injury should avoid this pose.

Benefits:

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