Cow

bitilāsana•बितिलासन

Backbends•Chest Openers•Beginner•Hatha•Therapeutic

Maya - Pose Assistant

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Benefits

Cow Pose involves arching the spine (spinal extension) while on hands and knees, dropping the belly, lifting the chest and tailbone. It stretches the front torso and neck, massages the spine, and is typically paired with Cat Pose for warming up.

Practice Guide

Start in Tabletop (hands under shoulders, knees under hips).

Inhale, drop belly towards floor.

Lift chest forward and up, lift sit bones towards ceiling, creating spinal arch.

Draw shoulders away from ears. Gaze forward or slightly up, keeping neck long.

Feel front body stretch, back engagement.

Hold briefly.

Exhale to release to neutral or move into Cat Pose.

Modifications

Place blanket under knees.

Practice on forearms or fists if wrists sensitive.

Keep gaze forward if neck sensitive.

Safety Notes

⚠Serious neck injury (keep head aligned or gaze forward only)

⚠Significant lower back sensitivity (keep arch gentle, core engaged)

Anatomy

Muscles Targeted

Spinal extensors (erector spinae, to arch the back)

Muscles Stretched

Front torso (abdomen, chest)

Neck (anterior, gently)

What's Next?

Maya suggests trying these poses:

Cat

Gentle counter to release and balance

BeginnerTry This →

Focus Areas

Gentle BackbendSpinal ExtensionSpinal MobilizationWarm UpChest Opener MildAbdominal Stretch

Yoga Styles

Signature of

Hatha Therapeutic

Also practiced in

VinyasaYinPrenatalRestorative

HathaPaired with cat pose for spinal warm-up, held with breath awareness

VinyasaDynamic cat-cow flows, warming the spine for flowing sequences

YinSlow, mindful movement between cat and cow, held longer

TherapeuticGentle spinal mobility for back health and posture improvement

PrenatalExcellent for relieving back tension during pregnancy

RestorativeGentle movement for releasing tension and stress

Sequencing

Warm-up Poses

Table Top

Counter Poses

Cat Childs Table Top Pose Neutral

✨ Maya's Tips

These insights help Maya understand how this pose flows with others when creating sequences and classes.

Gentle Spinal Extension PoseOften Paired Dynamically With Cat Pose For Spinal Warm UpExcellent For All Levels For Spinal Awareness And FlexibilityPromotes Front Body Opening