Cow Pose (Bitilasana)

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.

How to Do Cow Pose: Step-by-Step Instructions

Step 1

Start in a tabletop position, with your hands stacked under your shoulders and knees directly underneath your hips. Create a firm foundation through your arms by drawing the shoulders into the back and lift the belly muscles inward and upward.

Step 2

On an inhalation, drop the belly downward while still keep the core toned. Simultaneously, lift the eyes and point the tailbone straight up to the sky, as if you were making a U-shape with your spine.

Cow Pose Benefits

  • Strengthens the spine
  • Stretches the back, hips, and abdomen
  • Opens the chest
  • Promotes better breathing
  • Improves posture