Seated Cow - Sukhasana

STEPS : Sit on the mat in an easy cross leg position, like in Sukhasana (Easy Pose). Stay here for a few breaths with your palms on the knees, relaxing your jaw and facial muscles, shoulders down and rolled back, back erect, chest open, finding that natural lift in the heart. Inhale, draw your abdomen softly inward and upward. inhale, pushing your spine forward to lift the chest up towards the sky and keeping your shoulders broad, stretch the neck to gaze up towards the ceiling. This is Upavistha Bitilasana. Stay here for about 5 breaths, imagining your shoulder blades melting down the back body, so the shoulders anchor down, and the heart lifts-up. Exhale to slowly release the neck and back to come to sit in Easy Pose Variation Arms Knees. Students with lower back or knees issues can give themselves a little support from the start by sitting on a blanket or a block or a pillow.