On hands and knees the spine undulates into a deep, graceful arch: the belly drops, the heart lifts, the gaze rises. Move slowly with the breath, allowing each inhalation to open the front body. Keep the shoulders away from the ears and the arms strong yet soft.
Muscles: erector spinae, rectus abdominis (in eccentric lengthening), serratus anterior.
Cow Pose restores fluidity to a rigid torso and prepares the spine for deeper movement.
