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Cow Pose

Bitilasana

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.

Instructions

  • 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.

Cautions

  • 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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