KneelingBeginner
Cow Pose
Bitilasana
About This Pose
Cow Pose (Bitilasana) is a foundational tabletop backbend that mobilizes the spine and opens the chest. It is commonly paired with Cat Pose to warm the back, coordinate breath, and prepare for deeper movements.
Step-by-Step Instructions
- 1
Start on hands and knees (tabletop)
- 2
Inhale, drop belly and lift chest
- 3
Draw shoulders back and gaze slightly forward
- 4
Exhale to return to neutral or move into Cat
Alignment Cues
- Wrists under shoulders, knees under hips
- Lengthen tailbone back while lifting sternum
- Keep neck long (no crunching)
Benefits
- Improves spinal mobility
- Opens chest and shoulders
- Encourages breath awareness
- Gently engages core
Modifications
- Forearms down (Dolphin tabletop)
- Place blanket under knees
- Make fists if wrists are sensitive
Variations
- Flow with Cat Pose (Marjaryasana)
- Add small circles through spine
Cautions & Contraindications
Cautions
- Avoid collapsing into the low back
- Keep shoulders stacked over wrists
- Move slowly with breath
Avoid this pose if you have:
- Acute wrist pain
- Severe spinal injury without guidance
- Recent abdominal surgery (modify)
Quick Facts
Primary Focus
spineSecondary Focus
shoulderscore
Suggested Hold
30 seconds
Tags
tabletopspine-mobilitywarm-upback-care
