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?
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
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.
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.
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
- 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.
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.