Cow Pose Yoga (Bitilasana) – How To Do As Beginners

By Sophia Estrada
Last updated: Dec 15, 2022
Cow Pose Yoga

Yoga brings many fantastic benefits to our overall well-being because many asanas can help us stretch our bodies to relax. One of the most simple but effective yoga techniques we have to mention is cow pose yoga. 

It is a great way to relieve stress and prepare for the next postures. So, if you are a yogi, you should not ignore the following helpful information. Keep on reading!

What Is Cow Pose Yoga?

What is Cow pose

The name “cow yoga pose” comes from the fact that the yogist resembles a cow stretching its limbs in the last step. Yoga pose cow is also often known as Bitilasana (In cow pose Sanskrit, Bitila means cow, asana means pose). 

It is a warm-up yoga posture that helps the body prepare for more intensive yoga movements. Yogis often combine it with the cat pose (Marjariasana). 

The cat-cow position is a common asana combination. This is a basic posture used to improve the spine’s flexibility. 

Cow Pose Benefits 

Remains Flexibility

The muscles of the spine, neck, and hips are stretched in this simple pose. It then helps in the formation of strength and stamina. Muscles will be stimulated to work, and the body will become more flexible.

Enhances Metabolism

Bitilasana increases blood circulation between the spine’s vertebrae.  Furthermore, retaining the position stimulates the abdominal muscles, which has helped us enhance our digestion and boost metabolism.

Avoids Illness

The spine is stretched, and the brain also receives a greater amount of oxygen during this posture. This way, it will cure and prevent sciatica, mental disorders, and other illnesses.

How To Practice Yoga Cow Posture 

Step-By-Step Instructions:

  •        You start from all fours in a tabletop position to do the cow position.
  •        Bring your knees and wrists under your hips and shoulders.
  •        Spread your fingers and firmly press down on the mat.
  •        Inhale, then stretch your chest down, lift your chin, lower your belly, and lift your hips.
  •        Hold the posture for several seconds.
  •        Return to your neutral ‘tabletop’ stance after exhaling

Variations Of Bitilasana

  • Seated version

Your legs are crossed, and your hands are on your knees as you sit in a chair. As you exhale, use the cat pose.

  • Standing version

Stand with feet hip-width apart and hands on knees. As you exhale, use the cat pose.

  • Bitilasana with one leg up

You lift one leg off the floor in the final stance. Then gently grab the raised foot with your hand.

  • Bitilasana leaning forward

Bring your palms forward in the final position. Lower your chest and chin to the ground, then raise your hips to the ceiling.

Tips For Beginners

You need to relax your spine and keep your shoulder blades wide. Before practicing the hand press on the mat, rotate your initial wrist to avoid damage. These cues will help them in getting the most out of the stance.

In Summary

Cow pose yoga (Bitilasana) is an excellent way to improve both your physical and mental health. After a lengthy period of sitting, try this simple pose. You can also combine it with other techniques to stretch your weary body to enhance flexibility. And you will see how valuable this experience can be.

Yoga Instructor At Yoga Bear

Sophia Estrada is very fortunate to have had the opportunity to practice yoga since she was 8 years old and expresses a strong love for yoga. Sophia would like to bring all of her knowledge and passion to help people gain a vital sense of energy, fitness and peace through helpful yoga postures and useful information.


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