Cow Stretch

Cow Stretch


The Cow Stretch is a yoga pose that involves starting on all fours and arching the back while lifting the head and tailbone towards the ceiling. This stretch helps to release tension in the spine and improve flexibility in the back and neck.

Muscle Group

Equipment Required

Cow Stretch Instructions

  1. Start on your hands and knees in a tabletop position.
  2. Place your wrists directly under your shoulders and your knees directly under your hips.
  3. Take a deep breath in and as you exhale, arch your spine up towards the ceiling, tucking your chin to your chest.
  4. Hold this position for a few seconds, feeling the stretch in your upper back and shoulders.
  5. Next, inhale and release the stretch, allowing your belly to drop towards the floor and lifting your head and tailbone up towards the ceiling.
  6. Hold this position for a few seconds, feeling the stretch in your lower back and hips.
  7. Repeat this sequence for several rounds, moving with your breath and focusing on the stretch in your spine.

Cow Stretch Form & Visual

Cow Stretch

Cow Stretch Benefits

  • Stretches the hips, thighs, and groin muscles
  • Relieves tension in the lower back
  • Improves flexibility and range of motion in the hips
  • Can help alleviate menstrual cramps and discomfort
  • May improve digestion and relieve constipation

Cow Stretch Muscles Worked

  • Latissimus dorsi
  • Trapezius
  • Rhomboids
  • Erector spinae
  • Gluteus maximus
  • Hamstrings
  • Gastrocnemius

Cow Stretch Variations & Alternatives

  • Modified Cow Stretch
  • Seated Cow Stretch
  • Standing Cow Stretch
  • One-Legged Cow Stretch
  • Partner Cow Stretch