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31 Days of Yoga – Cow (Makara Adho Mukha Svanasana)

Welcome to day 14 of our 31 days of yoga. Today we will be learning the cow pose. Come into this pose from the cat pose.

To perform: Keep your arms perpendicular to the floor with your hands directly under your shoulders and your knees hip-width apart. Look straight ahead, take a deep breath and let it go. Inhale, raise your chin and tilt your head back. Then push your navel down, raise and compress your buttocks. Hold the cow pose and take long, deep breaths. Alternate this with the cat pose.

Cow Pose Benefits (same as cat):

  • Strengthens wrists
  • Stretches and loosens neck and spine
  • Stimulates adrenal glands and kidneys
  • Relieves cramps

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