Bitilasana (Cow Pose) – an easy guide by Lets Yoga

This blog is an easy guide by Lets Yoga about everything you need to know about Bitilasana (Cow Pose).

Cow Pose provides a very gentle warm up to the spine and this is often used as the counter-posture, which is very easy to perform.

Bitilasana (Cow Pose)
Bitilasana (Cow Pose)

Pronunciation & Meaning of Bitilasana

Try saying (biti-LAHS-anna)

In Bitilasana, Bitila means Cow and Asana means Pose/Posture.

Step-By-Step Instructions for Bitilasana

How to do Cow Pose

Step 1

Start this pose with your knees and hands in a tabletop position, and look on to the floor between your palm.

Step 2

Make sure to push your shoulder blades opposite to each other, making them broader and placing them away from your ears. While inhaling push your stomach towards the floor in a relaxing position, now look upward.

Step 3

Keep breathing normally while holding the pose.

Step 4

Hold this pose for about 15-30 seconds i.e. 3-6 deep breaths. Repeat it again, if you want.

Benefits of Cow Pose

  • Helps in opening up the chest
  • Provides a gentle stretch to the spine, wrist, and the neck
  • Stimulates the abdominal organ

Precautions for Cow Pose

Cow Pose should be avoided if you have any serious shoulder or back or neck injuries or pregnancy or have gone through any recent surgery.

If you have any one of these problems then consider consulting a doctor or practice under the supervision of an experienced Yoga teacher.

More Information about Cow Pose

Sanskrit Name of the Asana

Bitilasana

Asana Level

1

Modifications

You can use a thick folded bed sheet or a towel under your knees while staying in this pose to prevent knee pain.

Warm-up Asana

Follow-through Asana

Advancement

To deepen your Cow Pose, simply just increase the time you stay in this pose.

Beginner’s Tips

To prevent neck pain while staying in Cow pose, make sure to keep your head in line with your back.

Frequently Asked Question (FAQs)

How long can I do a Cow Pose?

You can do Cow Pose for about 15-30 seconds i.e. 3-6 deep breaths. Repeat it again, if you want.

How to pronounce Bitilasana?

Try saying (biti-LAHS-anna)

What does Bitilasana means?

In Bitilasana, Bitila means Cow and Asana means Pose/Posture. Therefore, this posture is also know as Cow Pose.

Learn more about Cow Pose here!

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