Cow Pose

Yoga is a great form of exercise! It can help reduce stress, tone muscles, and keep you fit! One great pose it called the Cow. It’s easy to do and helps tone your abs.

Benefits of Cow Pose

Stretches the front torso and neck, provides a gentle massage to the spine and belly organs. Great as a warm up before class along with other spinal movements like Cat pose. Bitilasana teaches the connection between inhaling and expanding, and exhaling and contracting.

How to Do Cow Pose (Bitilasana)

  1. Start on your hands and knees in a “tabletop” position. Make sure your knees are set directly below your hips and your wrists, elbows and shoulders are in line and perpendicular to the floor. Center your head in a neutral position, eyes looking at the floor.
  2. As you inhale, lift your sitting bones and chest toward the ceiling, allowing your belly to sink toward the floor. Lift your head to look straight forward.
  3. Exhale, coming back to neutral “tabletop” position on your hands and knees. Repeat 10 to 20 times.
  4. This pose is often paired with Cat Pose on the exhale for a gentle, flowing vinyasa.

Cow Pose for Beginners

Protect your neck by broadening across your shoulder blades and drawing your shoulders down, away from your ears.

  1. It can help to do this pose in front of a mirror to check for correct alignment.

Cow Pose for Advanced

Try not to strain your neck by reaching your chin towards the ceiling during cow. Just keep it at a gentle tilt following your gaze up the wall.

  1. You can make Cat-Cow stretch into a core awakening exercise by extending out your opposite arm and leg in Cow pose and then drawing the elbow back and the knee to nose in Cat pose.

Find Flow

Bringing movement and flexibility to your spine helps your body to become more coordinated. Try a few slow rounds of Cat-Cow when you wake in the morning, or after sitting for a long period. You may notice yourself walking taller throughout the day!