How to get into Cow

• TabletopInhale, drop the belly
• CatInhale, arch into cow

Where Cow flows next

• CatExhale, round into cat
• TabletopReturn to neutral

Flows with Cow

• Wake-UpMorning · about 3 minCat and cow, down dog and one Sun A: a few minutes to start the day. PlaySteps and poses
• Back CareGentle · about 12 minTwists, cat and cow, puppy, sphinx and cobra, then bridge for a stiff back. PlaySteps and poses
• Morning VinyasaAll levels · about 32 minSalutations, a standing series on each side, balance, core and a long rest. PlaySteps and poses
• Beginner’s FlowFirst class · about 24 minYour first class: the basic poses held longer, the knees-down way to down dog, no jumping. PlaySteps and poses
• Slow Hip OpeningFloor · about 27 minLong holds low to the ground: lunge, lizard, half split and pigeon each side, then frog. PlaySteps and poses
• Midday ResetQuick · about 12 minA short break: fold, then a lunge, twist and half split each side, and rest. PlaySteps and poses
• Desk BreakAt work · about 10 minTwists, cat and cow, puppy for the shoulders, hips and hamstrings, then back on your feet. PlaySteps and poses
• Crow PoseArm balance · about 22 minCore work, knee to nose and deep squats to find the shape, then three tries at Crow. PlaySteps and poses
• EagleWrap · about 29 minShoulder and hip openers, Chair and Tree for strong legs, then three rounds of Eagle. PlaySteps and poses
• HeadstandInversion · about 26 minDolphin, forearm plank and core build the strength, three Headstands, then Shoulder Stand. PlaySteps and poses

See every pose drawing, each free to download as an SVG, or build your own flow from Cow.