Cow Pose

Last updated: December 21, 2023

What Does Cow Pose Mean?

Cow pose is a beginner's yoga pose that stretches the spine and improves posture.

To enter cow pose, begin in table top pose with hands and feet on the mat. Push the navel downward as the tailbone presses up, creating a deep arch in the back. The chest and heart push outward as the head is tilted slightly back. Those with wrist pain can modify this pose by placing the forearms on the floor instead of just the palms.

Cow pose may also be referred to as bitilasana in Sanskrit. An alternate name for the posture is dog tilt pose (svanasana).

Cow Pose


Yogapedia Explains Cow Pose

Cow pose is usually paired with cat pose and performed in a flowing style.

Like every other beginner's pose, it prepares the practitioner for more advanced poses by improving flexibility and strength. Some of the other benefits of cow pose include:

  • Stretches the spine
  • Tones back muscles
  • Relieves back pain
  • Improves posture
  • Strengthens arms
  • Tones abdominal muscles
  • Improves circulation

While the pose benefits the neck, those with severe neck pain must keep the head aligned with the body and should not tilt it upwards. Those with knee and wrist injuries should also avoid practicing this pose.

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Dog Tilt Pose

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