Cow Pose
Bitilasana
About This Pose
Cow Pose (Bitilasana) is a gentle backbend performed from tabletop position, typically paired with Cat Pose (Marjaryasana) in the classic Cat-Cow flow. The Sanskrit name comes from "Batila" meaning cow. This accessible spinal extension opens the chest, stretches the front body, and creates space between the vertebrae. The pose warms the spine in preparation for deeper backbends and is therapeutic for those with back stiffness or tension. When combined with Cat Pose and synchronized with breath, Cat-Cow becomes a moving meditation that awakens spinal awareness and releases tension held in the back and neck. This foundational movement is appropriate for all levels and is often one of the first movements taught in yoga.
Step-by-Step Instructions
- 1
Begin on hands and knees in tabletop position
- 2
Align wrists under shoulders, knees under hips
- 3
Spread fingers wide, press through the entire palm
- 4
On an inhale, drop the belly toward the floor
- 5
Lift the tailbone and chest toward the ceiling
- 6
Draw the shoulders back and down
- 7
Lift the gaze slightly, lengthening the front of the neck
- 8
Keep the core engaged to protect the lower back
- 9
Hold for one breath or flow with Cat Pose
- 10
Exhale to return to neutral or move into Cat Pose
Alignment Cues
- Wrists directly under shoulders
- Knees directly under hips
- Spine arches evenly along its length
- Shoulders roll back and down
- Tailbone and crown of head reach upward
- Core engages to support the lower back
- Movement initiates from the pelvis
Benefits
- Gently extends and warms the spine
- Opens the chest and front shoulders
- Stretches the front of the torso and neck
- Creates space between vertebrae
- Stimulates the abdominal organs
- Calms the mind and relieves stress
- Improves posture and spinal awareness
- Prepares the body for deeper backbends
Modifications
- Place a blanket under knees for comfort
- Use fists if wrists are sensitive
- Keep the neck neutral if there's discomfort
- Practice on forearms for wrist issues
Variations
- Cat-Cow flow: alternate with Cat Pose
- Add hip circles while in Cow
- Thread the Needle from Cow position
- Extended Cat-Cow with leg movements
Cautions & Contraindications
Cautions
- Don't over-arch the lower back
- Keep the neck as an extension of the spine
- Engage the core to support the lumbar
- Move slowly and with control
- Coordinate movement with breath
Avoid this pose if you have:
- Neck injuries (keep neck neutral)
- Recent abdominal surgery
- Severe lower back pain
- Wrist injuries (use fists or forearms)
Quick Facts
Primary Focus
spineSecondary Focus
Suggested Hold
15 seconds
Tags
Equipment
