BackbendBeginner
Cow Pose
Bitilasana
www.yoga-sequencing.com
About This Pose
Cow Pose (Bitilasana) is a gentle backbend performed from tabletop position that opens the chest and lengthens the front body. Often paired with Cat Pose in a flowing sequence, this posture improves spinal mobility and posture while encouraging deep breathing. The arching motion massages the spine and stimulates the organs of the belly.
Step-by-Step Instructions
- 1
Begin in tabletop with wrists under shoulders and knees under hips
- 2
Inhale and drop your belly toward the mat
- 3
Lift your chest and tailbone toward the ceiling
- 4
Let your gaze lift gently forward or slightly up
- 5
Keep shoulders drawing away from ears
- 6
Hold for one breath or flow with Cat Pose
Alignment Cues
- Press firmly through the hands
- Spread the collarbones wide
- Lengthen from tailbone to crown
- Don't crunch the neck back
Benefits
- Improves spinal mobility and flexibility
- Opens the chest and front body
- Stretches the neck and torso
- Massages the spine and belly organs
- Coordinates breath with movement
Modifications
- Place blanket under knees
- Keep gaze neutral if neck is sensitive
Variations
- Flow with Cat Pose for Cat-Cow
Cautions & Contraindications
Cautions
- Avoid collapsing into the lower back
- Keep the neck in line with spine
Avoid this pose if you have:
- Neck injury
- Severe back injury
Quick Facts
Primary Focus
spineSecondary Focus
chestcore
Suggested Hold
15 seconds
Tags
tabletopbackbendspinewarmup
Equipment
yoga mat
