BackbendBeginner
Cow Pose Variation
Bitilasana Variation
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About This Pose
Cow Pose Variation extends the traditional Bitilasana by holding the position longer to deepen the spinal extension and chest opening. This sustained approach allows practitioners to fully experience the expansion through the front body while gently massaging the spine and stimulating the internal organs. It's excellent for counteracting forward-hunched posture and building awareness of spinal mobility.
Step-by-Step Instructions
- 1
Start in tabletop position
- 2
Inhale and move into Cow Pose
- 3
Hold the position for 3-5 breaths
- 4
Press hands firmly into the mat
- 5
Keep lifting through the sternum
- 6
Expand the chest with each inhale
- 7
Release to neutral on final exhale
Alignment Cues
- Inhale to expand the chest
- Keep lower belly engaged
- Shoulders roll back and down
- Gaze follows the spine naturally
Benefits
- Deepens chest opening
- Sustains spinal extension
- Massages spine gently
- Counteracts hunched posture
- Builds spinal awareness
- Opens front body fully
Modifications
- Place folded blanket under palms
- Reduce the arch if uncomfortable
Variations
- Add gentle head circles
Cautions & Contraindications
Cautions
- Support the neck gently
- Avoid compressing the lower back
Avoid this pose if you have:
- Neck injury
- Lower back pain
Quick Facts
Primary Focus
spineSecondary Focus
chestshoulders
Suggested Hold
30 seconds
Tags
tabletopbackbendbreathhold
Equipment
yoga mat
