Bitilasana "Cow Pose"

Pronunciation: (biti-LAHS-ah-nuh)

Level:

Beginner

Chakra:

Benefits: Stretches and lubricates spine, especially when practiced in conjunction with Cat Pose.

How it's done:

• Begin on your hands and knees.
• Make sure that your knees are directly under your hips and that your shoulders, elbows, and wrists form a straight line.
• Gaze toward the floor.
• On an inhale, lift your hips and let your belly sink.
• Lift your head to gaze forward. Repeat 10 to 20 times.

LearnFreeYoga.com is a great teacher.  Here she teaches the Cow Pose and the Cat Pose as these asanas are usually done together.