Cow Pose
Bitilasana · बितिलासन
Cow Pose
Bitilasana · बितिलासन
BackbendSpinal
Level
Beginner
Body
Backbend, Spinal
How to practice
As you breathe in, gently lift your chest and sitting bones. Keep your hands under your shoulders and look slightly ahead. Make the curve small enough that your lower back feels easy.
Benefits
Gently explores spinal extension and opens the chest while coordinating breath and movement.
Who should avoid or modify
- Avoid dropping heavily into the lower back or throwing the head back. Pad the knees and adjust hand support if the wrists hurt.
Recommended next
Poses that flow naturally after this one
Counterposes
Poses that balance and release this shape
Flows with this pose
Community flows that include this asana
Build a flow with this pose
Open the canvas and sequence asanas into your own practice.