Cow Pose
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Cow Pose
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Cow Pose aka Bitilasana is often paired with Cat Pose as a gentle flow that softens the spine and warms up the body for your practice.
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Sanskrit Name: Bitilasana (biht-LAHS-anna)
Cow Pose aka Bitilasana, is an all-levels backbend and chest-opening pose that is usually performed with Cat Pose in order to warm up the spine and release the back. Cow Pose helps relieve tension in your upper body, focusing on your shoulders, back, and neck, as it gently massages the spine to increase mobility.
Start in tabletop position. Arms are stacked directly under the shoulders and knees are stacked directly under the hips.
On an inhale, press into the palms and begin to drop the belly down towards the mat, creating a gentle arch in your spine. Try to create this backbend in the upper part of your back, rather than the lower back.
Continue pressing down into your hands so that your shoulders come away from your ears on this same inhale and gaze upward, keeping your neck elongated.
Exhale and follow this pose with Cat Pose .
If you experience pain in your knee caps during this pose, you can place a folded towel underneath the knees.
If you experience wrist pain from placing your hands at 90 degrees with your wrists, you can create a ball with your fists instead of placing the palms flat. Again, you can place a towel underneath your fists if you experience pain in your knuckles.
If neither of the above modifications relieve knee or wrist pain, you can perform these same movements while seated in a chair by placing your feet flat on the ground and your hands on your knees, arching the spine in a seated position.
• When practiced in conjunction with Cat Pose and synchronized with the breath, it helps to release and warm up the spine, as well as improve focus and relieve stress.
• Avoid during 2nd & 3rd trimester of pregnancy
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Spinal integrity – finding your curves
Spinal integrity - finding your curves
Variations/Modifications
Bring a folded blanket under the knees
Practice on forearms
Practice in a seated position
For weak wrists, make fists with the hands
Squeeze a block between the thighs
Physical, Mental, and Emotional Benefits
Opens up the chest and shoulders
Engages and strengthens the wrists, arms, upper back , and shoulders
Increases flexibility in the spine
Contraindications
Spinal Injury
Weak wrists
Knee Injury
Neck Injury
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Come to a tabletop position, taking the shoulders over the wrists and hips directly over the knees. Take the hands shoulder width apart and bring the knees hips distance.
Press down evenly through the hands and spread the fingers wide. Curl the toes under.
On an inhalation, lower the belly as the abs stay engaged.
Open up through the chest sending the heart forward and your shoulders down and back.
To come out of this posture use an exhalation to draw the belly back into a neutral tabletop position. Bring the head back in line with the spine.
Want more yoga pose tutorials? See more in my Yoga Pose Directory .
Child’s Pose (Balasana), Downward Facing Dog (Adho Mukha Svanasana), One Legged Downward Facing Dog (Eka Pada Adho Mukha Svanasana), Lizard Pose (Utthan Pristhasana) staying here for 3-5 breaths. Downward Facing Dog (Adho Mukha Svanasana) to Pigeon (Eka Pada Rajakapotasana). Repeat other side, rest in Child’s Pose (Balasana).
Pigeon Pose (Eka Pada Rajakapotasana) Level – Intermediate
Child’s Pose (Balasana), Downward Facing Dog (Adho Mukha Svanasana), One Legged Downward Facing Dog (Eka Pada Adho Mukha Svanasana), Lizard Pose (Utthan Pristhasana) staying here for 3-5 breaths. Downward Facing Dog (Adho Mukha Svanasana) to Pigeon (Eka Pada Rajakapotasana). Repeat other side, rest in Child’s Pose (Balasana).
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