cow pose (bitilasana) cat and cow exercise video

cow pose (bitilasana) cat and cow exercise video

by February 12, 2013

Cow Pose, or Bitilasana in Sanskrit, is a perfect warm-up pose before any yoga session, a gentle tool for relaxation or a quick stretch when your lower back is hurting. This pose is complemented by Cat Pose, which gives the opposite movement and also stretches the mid back and shoulders. Stretch your wrists before performing this pose, or put your hands into fists if you have wrist troubles.

Cow Pose (Bitilasana)

Begin this pose by going onto your hands and knees on your yoga mat. Your wrists should be directly under your shoulders and your knees under your hips. Breathe in and stretch your tailbone up at the same time you bring your chest, shoulders and head up so your back is in a “U” position, and keep your gaze forward. You should elongate your spine as you lift to prevent crunching your spine. Breathe as you hold this pose for 30 seconds to a minute and then breathe out as you go back into a neutral hands and knees position. Another option is to alternate back and forth between Cat Pose on the exhale and Cow Pose on the inhale.


  • Eases stress
  • Stretches the back, the neck and the belly
  • Strengthens the arms
  • Stimulates the belly organs
  • Beneficial to the uterus