BhujangasanaMind · Body · Spirit
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Hands-and-knees spinal movement

Cow Pose

Bitilasana बितिलासन

DébutantEnv. a few easy repetitionsPrononciation : bee-tee-LAH-suh-nuh (approximate English cue)

Cow Pose is a hands-and-knees movement that gently opens the front of the torso while the spine moves toward a mild arch. Keep the range small, avoid throwing the head back, and use chair support if kneeling or wrists are uncomfortable.

Illustration au trait de Cow Pose (Bitilasana)
Nom sanskritBitilasana
Type de pratiqueHands-and-knees spinal movement
Niveau suggéréDébutant
Pratiquez dans une amplitude confortableCe guide est informatif et ne constitue pas un avis médical personnalisé. Arrêtez en cas de douleur aiguë, d’engourdissement, d’étourdissement ou d’inconfort respiratoire.

What is Cow Pose?

Bitilasana is commonly used for a gentle spinal extension from hands and knees. It is often alternated with Cat Pose, but the neck should remain easy rather than being forced upward.

How do you practice a small Cow movement?

Begin in a comfortable hands-and-knees base with a blanket under the knees.

  1. Place the hands and knees in a stable position and keep the gaze down.
  2. As you inhale or breathe comfortably, let the chest move slightly forward and the front of the torso lengthen.
  3. Allow a mild curve through the back without compressing the lower back.
  4. Keep the neck long and eyes forward or down rather than lifting the chin sharply.
  5. Return to neutral and repeat gently if comfortable.

How can you modify Cow Pose?

Use a smaller movement, place hands on a chair, or practice a seated chest-opening movement with hands on the thighs.

When should you stop or modify?

Stop for sharp neck or back pain, wrist or knee discomfort, numbness, or dizziness. This draft awaits qualified teacher review.

Common question: Should I look up toward the ceiling?

No. Keep the neck in a comfortable line; a neutral gaze is enough.

Références et lectures complémentaires

Ces références fournissent un contexte général. Elles ne valident pas chaque indication de cette page et ne remplacent pas les conseils d’un enseignant qualifié.

  1. Yoga: Effectiveness and Safety National Center for Complementary and Integrative Health (NCCIH). General context on yoga safety and adapting postures; not pose-specific instruction.