Restorative
Cow Pose
bitilasana
About the Pose
Bitilasana, or Cow Pose, is the counter-pose to Cat Pose. In this posture, you arch the back, drop the belly, and look forward, creating a gentle backbend. Flowing between Cat and Cow warms up the spine and is a perfect way to start a practice or release tension after a long day.
How to Practice
- From Cat Pose or Tabletop position, on an inhale, drop your belly towards the floor.
- Lift your chest and sitting bones towards the ceiling, creating an arch in your back.
- Keep your shoulders away from your ears and look forward or slightly up, being careful not to strain your neck.
- On an exhale, transition back into Cat Pose.
Purpose & Benefits
- Warms Up the Spine: Gently increases flexibility and mobility in the entire spine.
- Stretches the Front Body: Stretches the neck, chest, and abdomen.
- Coordinates Breath and Movement: A foundational practice for learning to link breath with movement.
- Calms the Mind: The gentle, rhythmic flow is soothing for the nervous system.