Cow Pose (Bitilasana in Sanskrit) is a great warm-up for the spine, hips, and core generally done at the beginning of a session. It is a basic yoga posture and suitable for all levels.
It is typically performed in combination with it’s counterpart, Cat Pose, in a flowing sequence between inhalations and exhalations called ‘Cat-Cow’.
Done on an inhalation, Cow Pose creates a lengthening effect across the front surface of the body through the action of spinal extension. It also stretches the rib cage, which houses the lungs, therefore increasing lung capacity. The action of this movement also gently massages the abdominal organs and can help reverse poor postural habits of the spine and hips.