Cow Pose (Sanskrit: Bitilāsana / बिटिलासन )
This pose gets its name from the Sanskrit word ‘bitila’ which means a ‘cow’. Bitilasana (Bitilāsana) is often practiced as the counter-pose of the Cat Pose or Marjaryasana (Mārjarīāsana). These two poses work towards gently loosening up the spine and releasing tension in the neck and shoulders areas. They are often used as warm-up poses at the beginning of the yoga class.
Instructions for Doing the Cow Pose
- Start by getting into the tabletop position with your knees and hands firmly placed on the floor. Make sure your hands are placed directly under your shoulders, and your arms are perpendicular to the floor. Your back should be parallel to the floor. Keep your toes pointed and look ahead.
- Now, with an inhalation raise your head up and push your abdomen downwards, raising your tailbone. Feel the stretch in your spine, chest, and neck. Hold this pose for 30 to 60 seconds, breathing normally, without any jerks. Concentrate on your breath as you do so.
- This pose is usually followed by the Cat Pose (counterpose for Cow Pose). You can do that, or with an exhalation, return back to the tabletop position (step 1) and relax.
- Cow Pose and Cat Pose are practiced together, one after the other for about 4-5 rounds. As you inhale get into the Cow Pose and as you exhale get into the Cat Pose.
Benefits of Doing Bitilasana
- Cow Pose stretches your back, neck, shoulders, and the front part of your torso. This stretch prepares you for advanced yoga poses, especially those poses that involve back or forward bending.
- This asana gently massages the vital organs and increases the flow of blood throughout the body.
- It is also helpful in reducing back pain and increasing the flexibility of the spine.
- This asana is also recommended to those with digestion problems.
- Cow Pose promotes deep sleep. So, it’s great for those suffering from insomnia or any other sleep disorders.
- Cat and Cow stretch is also helpful in reducing PMS symptoms and period pain.
Precautions
- Avoid Bilitasana if you have an injury in your shoulders, neck, knee, or spine.
- If you have spondylitis or arthritis, then also, skip this asana.
- Practice this asana cautiously if you have high blood pressure.