The Yoga Cow pose is also known as the cat-cow pose. This pose is a good one for relieving the tension in your spine. This pose is so named as it draws from the actions of animals like cows, cats and dogs. These animals relieve the tension in their spine by stretching their spine upwards and downwards.
The cow pose mimics the actions of these animals. To do the cow pose you should ideally be on all fours. But in case you cannot be in this position, due to age or ailments like rheumatism, you can also do a modified version of this pose while sitting on a chair. But you can do it best from a position of being on all fours.
Place your hands at about a shoulder’s distance from each other. Ensure that your wrists are directly below your shoulders, and your knees below your hips. Your legs are bent from the knees. Stiffen the muscles of your arms and legs, and curve your spine upwards. You will need to lower your head slightly as you do this. Engage your abdominal muscles and draw your belly button inwards, when you curve your back upwards. The center of your back is the highest point in this posture. Pause at this position for between three to five breaths and then move on to the next step.
Come into a neutral position and then arch your back downwards. Curve your neck and lift your head upwards. Your abdomen is stretched and your belly button is the lowest point in your abdomen when you are in this posture. Pause here too for some time and then repeat this cycle of movements for a few times, till you experience relief in your back, shoulders and neck.
Sources:
http://www.yogajournal.com/poses/2467
http://www.ehow.com/video_4399018_yoga-cow-pose-insomnia.html
Yoga Un-Cat & Cow Poses for the Lower Back
http://www.youtube.com/watch?v=mjco7AJ0KLc&feature=related
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