Cow Pose

Cow Pose, or Bitilasana , is a basic yoga pose that is often combined with Cat Pose to warm the back and improve flexibility in the spine. This gentle backbend is ideal for opening the chest , shoulders , and hips while promoting deep breathing and relaxation.

Correct technique and form

Follow these steps to perform Cow Pose correctly:

• Start in a Tabletop position , with your hands directly under your shoulders and knees under your hips. Make sure your knees are hip width apart.
• On an inhale , let your belly sink toward the mat as you lift your chest and tail toward the ceiling.
• Pull the shoulders away from the ears and look slightly upwards as you open the front of the body.
• Hold the position for 5-8 breaths or float into Cat Pose to further stretch the back.

Common errors

Here are some typical mistakes during Cow Pose and how to avoid them:

• Overstretching the neck : Avoid looking up too much. Keep the neck comfortable and focus on lengthening the spine.
• Shoulders up to the ears : Make sure the shoulders are active and pulled away from the ears to protect the neck.
• Lack of core support : Even if it is a mild backbend, the core should be slightly activated to support the lower back.

Modifications and Variations

To adapt Cow Pose to your flexibility, try these modifications:

• Wrist support : If you have sensitive wrists, you can rest on clenched hands or place a cloth under your wrists for support.
• Limited range of motion : If you experience stiffness in the spine, you can focus on a slight back bend and gradually work on improving the range of motion.

Reps and sets

Float between Cat and Cow Pose for 5-8 breaths at the start of your yoga practice to warm up the spine.

Breathing pattern

Breathe slowly and deeply. Inhale as you lift your chest and tail up, and exhale as you float into Cat Pose or drop into Cow Pose.

Videos with different approaches

Watch these videos for a visual guide to properly performing Cow Pose: