How to Cow Pose – Bitilasana

Unwind tension and promote a healthy spine with Cow Pose! As an easy warm up exercise, it’s the perfect way to alleviate pain in neck and lower back. It also improves posture while energizing abdominal organs. Just start on your hands and knees (knees slightly bent) with arms at shoulder distance. Make sure not to overstretch as you tuck your chin down towards chest without straining.

Cow Pose, also known as Bitilasana, is a gentle pose that helps to stretch the spine and hips. Here’s how to perform this pose:

  1. Begin in a tabletop position on your hands and knees, with your wrists aligned under your shoulders and your knees under your hips.
  2. Inhale and lift your head and chest, arching your back and bringing your gaze upwards.
  3. Exhale and lift your hips, tucking your pelvis under as you round your spine.
  4. Continue to flow between these two movements, inhaling to lift your chest and hips and exhaling to tuck your pelvis under.
  5. Hold each movement for a few deep breaths, then release and return to a tabletop position.

As you perform the pose, it’s important to keep your core engaged and your shoulders relaxed. If you’re unable to touch your head to the ground, you can keep your head and chest lifted for support.

Remember to listen to your body and only go as far as you feel comfortable. With practice, you may be able to deepen the stretch.

After a brief inhalation, your chest should lift, your head should be rounded, and your tailbone should be tilted upwards. You should maintain this position for about 10 seconds before reversing the movement.

Strengthen your muscles and restore balance in both body and mind with the Cat-Cow yoga poses. This simple yet effective practice can be used to open up chakras, increase circulation between spinal disks, as well as bring about harmony for physical wellbeing.

Doing 20 repetitions is suggested before taking a deep breath out upon returning to either the starting or skyward position – opt for propping up feet on blankets if needed! However it’s important not do these exercises when experiencing injuries such as carpal tunnel syndrome or ganglion cysts which could result from overdoing it.


Cow Pose Bitilasana / Canva
Cow Pose Bitilasana