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Bitilasana – Cow Pose

Bitilasana, or cow pose, is a beginner level position that aims to stretch your neck and the front of your torso.

 

The health benefits associated with the bitilasana pose includes stretching your back which in turn will also improve your posture.

 

However, if you have recently suffered from any neck injury, you should always consult your doctor before attempting the position. If possible, always arrange to learn this position under the supervision of an experienced teacher.

 

Instructions for Bitilasana
  • Begin in the table position. Ensure your wrists are in line with your shoulders and your knees in line with your hips. Your head should be in neutral position, eyes looking towards the floor.
  • Inhale, and arch your back. Push your stomach towards the floor and lift your head.
  • Hold this position for 10-20 seconds.

 

Required Preparatory Poses 

 

Follow-Up Poses Include:

 

Synonyms of Bitilasana: None
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