Cow (Bitilasana)
Pose Overview
| Common Name | Cow |
| Traditional Sanskrit Name | Bitilasana |
| Sanskrit Name Pronunciation | bee-tee-LAHS-ah-nuh |
| Pose Difficulty | Beginner |
| Drishti
Drishti is the gaze or visual focus point during yoga poses.
Learn more about Drishti |
Upward, towards the sky |
Cow, or Bitilasana in Sanskrit, is a yoga pose that is said to be beneficial for stretching out the back, neck, and chest. The name of the pose comes from the fact that it resembles a cow, with the head and neck extended upward and the tailbone tucked under. The pose is said to be helpful for increasing flexibility and strength in the back, neck and chest, and for promoting a sense of balance and focus. It is also said to be beneficial for relieving stress and anxiety, and for promoting a sense of inner peace.
Benefits of Cow
Improves spinal flexibility, opens the chest, strengthens the core and arms, energizes the body.
How to Enter Cow
Start on your hands and knees in a tabletop position, with your wrists directly under your shoulders and your knees directly under your hips. Inhale and lift your sitting bones and chest towards the ceiling, while lowering your belly towards the mat. Keep your head in a neutral position or drop it back, gazing at the ceiling. Press your hands and tops of your feet firmly into the mat.
How to Exit Cow
Exhale and release the pose, returning to tabletop position. Take a few deep breaths in this position before moving on to the next pose.
Common Cow Modifications & Variations
If you have wrist pain, try placing your hands on blocks or folded blankets to reduce pressure on the wrists. You can also try using a strap to help you deepen the stretch in your shoulders.
Common Mistakes with Cow
Arching your back too much can cause strain on the lower back. Rounding your shoulders can also cause strain on the upper back and shoulders.
Safety Guidance
If you have any lower back injuries or conditions, be mindful of the pressure you are placing on your lower back in this pose. If you have any wrist injuries or conditions, use props or modifications to help reduce pressure on the wrists.
