The Cow Pose, also known as Bitilasana, is an excellent pose to tone the abs. Usually done in combination with the Cat Pose (Marjariasana), the Cow Pose helps open up muscles along the whole of the spine.

It is a good stretch pose and is really beneficial if performed regularly during pregnancy.

Health Benefits

The Cow Pose focuses mainly on the uterus and helps stretch the front torso and neck muscles. This pose gives a gentle massage to the spinal column and the abdominal organs. It helps lengthen and stretch the spine.

The Cow Pose improves posture and balance of the body. This pose helps create emotional balance and relieve from stress. Practicing the Cow Pose helps relieve lower back pain and sciatica.

Getting into Pose

What you need: Room with fresh air (if you’re doing it inside, otherwise do it in open area), and you.

Difficulty Level: Beginner

Initial Position: Supine

Drishti or Gaze: Forward

Steps

1. Get on all your fours (Table Pose). Make sure your wrists, elbows and shoulders are in one line and your knees are directly beneath your hips.
2. Inhale on a count of 3 and lift up your sitting bones and chest up towards the sky. Your belly should sink down towards the floor. Look straight ahead of you.
3. Exhale on a count of 3 and regain the original Table Pose.
4. Repeat 10 times and relax in Savasana.

Other Variations

Wrist-less Cow Pose: This pose removes extra pressure from gentle wrists. If your wrists hurt while performing the regular Cow Pose, then rest your forearms on the floor and perform the pose.

Preparatory Poses

• Legs-up-the-wall Pose (Viparita Karani)

Beginner’s Tips

Beginners should protect their neck while performing this pose. They can broaden their shoulder blades and draw the shoulders away from the ears, to do the same.

Advanced Poses

• Cat Pose (Marjariasana)

Important Notes

Those suffering with a neck injury should perform this pose with extra care.

Last Updated: Aug 4th, 2014

Next Scheduled Update: Oct 4th, 2014