Bitilasana

Bitilasana

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Bitilasana is a beginner's yoga pose. It is a gentle pose that can be performed by most anyone at any level of skill. From Sanskrit, bitila means cow and asana means pose. This pose is generally practiced along with cat pose ( marjaryasana).
To perform bitilasana, the practitioner comes down to the hands and knees. The back arches deeply, while the chest pushes outward and the head leans back.
Bitilasana is known as cow pose in English. An alternate name is svanasana (dog tilt pose).
Bitilasana and marjaryasana are often paired together in cat-cow pose. Marjaryasana is performed on an inhale and bitilasana is performed on the exhale. This can be repeated up to 10 times.
In addition to the physical benefits it offers for the spine and core body, this asana also stimulates the anahata (heart) chakra, promoting love and trust for self and others. It is also the chakra responsible for energy flow and blood circulation.
The mental benefits of practicing bitilasana include:

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Cow Pose Yoga (Bitilasana) – How To Do As Beginners
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Home - Pose - Cow Pose Yoga (Bitilasana) – How To Do As Beginners
Yoga brings many fantastic benefits to our overall well-being because many asanas can help us stretch our bodies to relax. One of the most simple but effective yoga techniques we have to mention is cow pose yoga .
It is a great way to relieve stress and prepare for the next postures. So, if you are a yogi, you should not ignore the following helpful information. Keep on reading!
The name “ cow yoga pose ” comes from the fact that the yogist resembles a cow stretching its limbs in the last step. Yoga pose cow is also often known as Bitilasana (In cow pose Sanskrit , Bitila means cow, asana means pose).
It is a warm-up yoga posture that helps the body prepare for more intensive yoga movements. Yogis often combine it with the cat pose (Marjariasana).
The cat-cow position is a common asana combination. This is a basic posture used to improve the spine’s flexibility.
The muscles of the spine, neck, and hips are stretched in this simple pose. It then helps in the formation of strength and stamina. Muscles will be stimulated to work, and the body will become more flexible.
Bitilasana increases blood circulation between the spine’s vertebrae. Furthermore, retaining the position stimulates the abdominal muscles, which has helped us enhance our digestion and boost metabolism.
The spine is stretched, and the brain also receives a greater amount of oxygen during this posture. This way, it will cure and prevent sciatica, mental disorders, and other illnesses.
Your legs are crossed, and your hands are on your knees as you sit in a chair. As you exhale, use the cat pose.
Stand with feet hip-width apart and hands on knees. As you exhale, use the cat pose.
You lift one leg off the floor in the final stance. Then gently grab the raised foot with your hand.
Bring your palms forward in the final position. Lower your chest and chin to the ground, then raise your hips to the ceiling.
You need to relax your spine and keep your shoulder blades wide. Before practicing the hand press on the mat, rotate your initial wrist to avoid damage. These cues will help them in getting the most out of the stance.
Cow pose yoga ( Bitilasana ) is an excellent way to improve both your physical and mental health. After a lengthy period of sitting, try this simple pose. You can also combine it with other techniques to stretch your weary body to enhance flexibility. And you will see how valuable this experience can be.
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Benefits of Marjaryasana/Bitilasana: 5 Reasons Why You Should Do the Cat/Cow Yoga Pose Every Day
Marjaryasana/Bitilasana or the cat/cow pose is a fusion of two stretches to gently stretch and warm up your spine. This breath-synchronized pose is beneficial for your body and mind. This simple pose powers up your brain and improves focus, coordination and mental stability. The cat/cow pose improves blood circulation between the vertebrae of your spine and it helps in relieving back pain and stress. It also calms you down. ( ALSO READ Best yoga poses for flat tummy: Practice these 5 yoga asanas to reduce belly fat ). Also Read - Monsoon Immunity Booster Foods: This Rainy Season Increase Your Immunity With These Nutritious Foods - Watch Video
Stand in a tabletop positon (on all fours) with your knees directly under your hips and your wrist under your shoulders. The fingers should face forward and your feet should be on the floor with shoelace side of your feet on the floor. Also Read - Benefits Of Beetroot: Reasons Why You Should Include Beets In Your Diet - Watch Video
Now, engage your core and get comfortable in this position with your spine in the neutral position. Then, go for cow pose by inhaling and pushing your belly towards the floor. Lift your neck up and eyes to the ceiling. Your tailbone should also be towards the ceiling. Also Read - Prosopagnosia- A Condition Due to Which People Can Not Recognise Faces, Doctor Speaks
After about a couple of seconds come to the cat pose by exhaling and extending your belly towards the ceiling. Rest your chin on your chest and look towards your nose. Keep your tailbone tucked in. Do these asanas about 10 times.
Try to keep your elbows and arms steady. In case you have neck problems, keep your neck in line with your torso. ( ALSO READ These 10 photos of Indian yogini Natasha Noel will inspire you to start doing yoga ).
Increases flexibility: Marjaryasana/Bitilasana or the cat/cow pose is one of the best poses to start your yoga journey with. This pose improves the flexibility of your muscles and enables you to advance to more complex poses. Cat/cow pose will gently warm up your body for the session.
Relieves menstrual pain: The breath-synchronized Marjaryasana/Bitilasana relieves menstrual cramps and pain. It is also part of prenatal yoga as it tones the reproductive organs in women. However, if you are pregnant avoid forceful abdominal contractions while doing cat and cow pose.
Strengthens your spine: Cat/cow pose is great for strengthening your spine. During cow stretch activates the tailbone, the spin’s root, while the cat stretch releases the tension of neck and upper back. The pose will also improve the blood flow in your spine. ( ALSO READ Yoga in UNESCO’s list of intangible cultural heritage: 7 amazing health benefits of Yoga ).
Stretches the hips, abdomen and back: The cat and cow movements not only stretches your back but also your abdomen, hips, lungs and chest. This will improve the flexibility and relieve tension in these areas.
Massages and stimulates organs in the belly: The abdominal organs like adrenal glands and kidneys are massaged during this yoga pose. It stimulates the organs and strengthens them.
So next time, do some cat/cow pose to warm up for your yoga session.
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Published Date: November 29, 2017 12:37 PM IST
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