Cow Pose – Bitilasana

Cow Pose Yoga - Bitilasana

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Benefits

Stretches the torso, neck, and is a good way to warm up your spine.
Cow pose is a warm-up pose typically used together with Cat pose.

Contraindications

If you have neck injuries, keep your head in line with your torso.

Tips and Pointers

Let the movement in the spine start from the tailbone, the neck should be the last thing in your body to move. This pose is naturally followed by Cat Pose.

Modifications

Beginners can draw their shoulders away from the ears to protect their neck.

Other Similar Poses

Cat Pose

The Mechanics of the Pose

  • Begin in a tabletop position, with your spine relaxed. Center your head in a neutral position, looking straight ahead.
  • On an inhale, curl your toes under.
  • Drop your stomach
  • Bring your gaze to the ceiling
  • Exhale and come back to the tabletop position
  • Repeat several times.

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