Cow Pose | Bitilasana

Cow Pose Instructions

1. Start on your hands and knees with your hands directly under the shoulders and your knees under the hips.
2. Inhale as you lift your head, chest, and hips, and curve your belly down toward the floor.
3. Exhale as you come back to a neutral position and repeat 10 to 20 times.

Mindfulness Practice

As you curve your belly, inhale and maintain your hands and knees static. Coordinate the movement with your breath and don’t let your mind wander. Always come back to your breath to keep body and mind connected.

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Bitilasana Benefits

The cow pose helps to relieve back and neck tension, stretches the chest and neck, and warms up the spine. This pose also stimulates and massages the abdominal organs.

Contraindications

Neck and back injury.

Preparatory, Complementary and Follow-Up Poses

Start with legs up the wall and then move to cow pose. Pair the cow pose with cat pose, as you exhale, to allow the energy to flow.

Related Yoga Poses

Try these other yoga poses to relax and relieve stress and tension:
Legs up the wall pose
Corpse pose
Downward dog pose
Cat pose