Cow Pose (Bitilasana)

Cow Pose (Bitilasana) is practiced later in sequence when your body is warm up. It offers a complete stretch to all body parts and prepares you for other activity. This is a gentle flow to bring flexibility to your spine. It is also good for your torso and neck and stimulates your back muscles and abdominal organs. It also opens up your chest and encourages you to breathe deeply. You should practice Cow Pose (Bitilasana) if you wanted to relax your body and mind. It also helps you in maintaining body balance and lowers down regular back pain. The person with back or hip injury should not try Cow Pose (Bitilasana).

Step by step guide to Cow Pose (Bitilasana)

  • Take a yoga mat and sit on your kneed directed parallel to your hips. Keep your feet slightly and gaze downwards initially.
  • Inhale slowly and drop down your belly button towards mat. Now lift up your chin and gaze upwards slightly at an angle. Keep your shoulders away from the ears and hold the position for up to 30 to 60 seconds. Repeat the procedure 15 to 20 times daily and release your body back to normal position.
  • With slight variations, Cow Pose (Bitilasana) can be converted to cat pose.

Breathe evenly throughout the procedure and add flexibility according to your body limits. With regular practice, you could notice improvements in body stretch and flexibility. It also increases your walking stamina throughout the day after sitting for longer period.