STEPS : To come into Cow pose, start from all fours in a tabletop position. Your knees under your hips and wrists under your shoulders or slightly forwards of them. Spread your fingers, root down through the base of the fingers and press your fingers on the mat. On an inhalation, lower the belly, lift your chest, tail bone pointing up and look up. Exhale, come back into your neutral ‘tabletop’ position.