Chair-Seated Cow

Biṭilāsana (chair)

Read what the gnome says

Chair-Seated Cow! Sit tall on a chair, hands on the knees. Inhale, lift the chest, roll the shoulders back and gently arch the spine. Gaze forward, neck long. Breathe, then release. Little seated cow gnome.

Works on Spinal extensors · Chest · Front of the neck

How to do it

1. Sit tall on a chair with the feet flat and the hands on the thighs.
2. On an inhale, lift the chest and draw the shoulders back.
3. Look forward with a long neck, open the chest and breathe; return to neutral on an exhale.

Common mistakes

• Don’t crunch the back of the neck.
• Don’t flare the ribs.
• Don’t hold the breath.

Benefits

• Stretches the hips, back and legs gently.
• Improves sitting posture.
• Calm and easy to hold.

Take care: Sit on a folded blanket if the lower back rounds. Bend the knees if the hamstrings are tight.

Suggest a correction

Not medical advice. Ease off if anything feels sharp or wrong.

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