BeginnerkneelingBitilasana
बितिलासन
Bitilasana (Cow Pose) is the inhale phase of Cat-Cow flow — belly drops, chest lifts, spine extends.
Anatomy Involved
Benefits
- Opens chest and lungs
- Stretches front torso and neck
- Improves spinal flexibility
- Massages organs gently
- Relieves back tension
- Full anatomical benefits — muscles, joints, organs →
Avoid If
- Severe neck injury — keep head neutral
- Wrist injury — use fists
Common Mistakes to Avoid
Teaching Cues
For yoga teachers — verbal cues to guide students
5 cues
Teaching Cues
For yoga teachers — verbal cues to guide students
- 1Place padding under the knees if needed for comfort
- 2Align the hips directly above or behind the knees
- 3Keep the spine long and the chest lifted
- 4Press the tops of the feet or toes firmly into the floor
- 5Engage the core to support the lower back
Pose Details
Helps With
Pose Type
Body Focus
Focus Areas
Best For
Yoga Styles
When to Practice
Position
Modify If You Have
neck pain
Keep the head neutral instead of looking up.
wrist injury
Come onto fists or forearms.
Target Areas
Practice Flow
About this Pose
Bitilasana (Cow Pose) is the inhale phase of Cat-Cow flow — belly drops, chest lifts, spine extends.
How to Practice
1. Stay in table top position (Bharmanasana).
2. Wrists under shoulders, knees under hips.
3. Inhale — deeply.
4. Drop the belly toward the floor.
5. Lift the chest and chin upward — toward the ceiling.
5 more steps remaining
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Frequently Asked Questions
Common questions about Bitilasana
What is Bitilasana?
Bitilasana (Cow Pose) is the inhale phase of Cat-Cow flow — belly drops, chest lifts, spine extends.
What are the benefits of Bitilasana?
Opens chest and lungs. Stretches front torso and neck. Improves spinal flexibility. Massages organs gently. Relieves back tension.
Who should avoid Bitilasana?
Avoid this pose if you have: Severe neck injury — keep head neutral, Wrist injury — use fists.
How many steps are in Bitilasana?
Bitilasana is practiced in 10 steps. Stay in table top position (Bharmanasana).
Is Bitilasana suitable for beginners?
Yes, Bitilasana is a beginner-friendly pose suitable for all levels.
What props are needed for Bitilasana?
You may use: blanket. Props make the pose more accessible and comfortable.
What conditions does Bitilasana help with?
Bitilasana is therapeutic for: back pain, posture correction, anxiety, digestive problems.
What poses should I do before Bitilasana?
Prepare with: Bharmanasana (Table top pose), Adho Mukha Virasana (Child's Pose). These warm up the relevant muscles and joints.
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Build Your Own Sequence
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