Cow Pose


What is Cow Pose?

Cow pose, or bitilasana in Sanskrit, is usually alternated with cat pose for a gentle spinal warmup. From all fours, the head and tailbone reach toward the sky as the belly drops toward the floor.


  • Start on all fours.
  • Bring your knees under your hips and your hands under your shoulders.
  • Inhale and arch your spine, dropping your belly toward the floor.


  • Avoid if there is knee or wrist injury

Benefits of Cow Pose

  • Stretches the spine
  • Improves posture
  • Strengthens the arms
  • Relieves back pain

Cow Pose Details
Sanskrit Name: Bitilasana
Pronunciation: bit-ee-LAH-sah-nah
Pose Level: Beginner
Drishti: Urdhva (Toward the sky)
Pose Type: Backbends, Strength

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