Cow Pose

1. 1)Start in table pose, on hands and knees, knees directly below your hips, wrists, elbows, shoulders in line 90˚ to the floor. Center your head with your eyes looking at the floor.
   

2. 2)As you inhale lift your head and tail up and sink your belly down into the floor
   

3. 3)Exhale and come to neutral or flow into Cat pose

Concepts & Skills to be Developed

Cat Pose

1. 1)Start in table pose, on hands and knees, knees directly below your hips, wrists, elbows, shoulders in line 90˚ to the floor. Center your head with your eyes looking at the floor.
   

2. 2)As you exhale round your spine towards the ceiling and drop your tail and head down.
   

3. 3)Inhale and come to neutral or flow into cow pose

Awkward Pose

1. 1)Stand with feet six inches apart.  Keep your weight even
   

2. 2)Lengthen your spine through your neck down to your tail bone
   

3. 3)Roll your shoulders back and lift your rib cage
   

4. 4)Keep your ribs at 90˚ to the floor, do not push forward
   

5. 5)Find a spot on the floor in front of you and focus
   

6. 6)Bring your arms forward in front of you parallel to the floor
   

7. 7)Rise up on the tips of your toes
   

8. 8)If you like you can now lower your hips until in a seating position and raise your toes more
   

9. 9)Keep your chin parallel to the floor, hips in line with heels
   

10. 10)Hold for 30 seconds