Pose Name Sanskrit Name Level Targets
Cow Pose Bitilasana Beginner Reduce back pain

What is Cow Pose?

Cow pose or Bitilasana is a yoga pose that's said to improve posture and balance — ideal for those who have back pain. The benefits of this pose is help you relax and ease some of the day's stress.

How to do Cow Pose

Cat_Pose
1

Step 1

Sit on yoga mat. Put your palms on the floor. The distance between the hands should be as wide as the shoulder width. Your knees, shins and your feet should be on the floor. The distance between the legs should be as wide as the shoulder width.

Cat_Pose
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Step 2

Your right hand and your right knee should be on the same line. Your left hand and your left knee should be on the same line. You should make a table with your hands and your legs.

Cow_Pose
3

Final Step

Now with deep breath raise your spine towards the floor. Your head should be towards the ceiling.

Come out from the pose: With a deep breath Get your hands off the floor, and sit on yoga mat.
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Tip for beginners: Protect your neck Tips_for_cat_poseKeep your neck in a neutral position. by broadening across your shoulder blades and drawing your shoulders down, away from your ears.
Contraindications and Precautions
Avoid this pose if have neck injury
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it’s not need to put your head down and keep the head in line with the torso.
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Benefits:
Stretches the front torso and neck
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Provides a gentle massage to the spine and belly organs
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Preparatory Poses:
pose Name sunskrit
Child-pose-icone Cat Pose Marjaryasana
Follow-up Poses:
pose Name sunskrit
Child-pose-icone legs up the wall Pose Viparita Karani