Bitilasana (Cow Pose): Steps, Breathing and Modifications

Bitilasana, or Cow Pose, is a gentle spinal extension usually practised from hands and knees. It is often paired with Cat Pose.

Steps

1. Begin with the hands beneath the shoulders and knees beneath the hips.
2. Spread the fingers and keep the arms steady.
3. Inhale and lengthen the front of the torso.
4. Move the breastbone forward without forcing the lower back.
5. Keep the back of the neck long.
6. Exhale and return to a neutral spine.

Chair variation

Sit with both feet supported. Hold the thighs lightly, lift the chest through a small range and return to upright.

Modifications

• Place a blanket beneath the knees.
• Use the forearms instead of the hands.
• Practise at a wall or chair.
• Move through a smaller range.

Common mistakes

• Dropping the abdomen without spinal control.
• Throwing the head backward.
• Collapsing into the wrists.
• Forcing a large arch.

Practice limits

Reduce the range when the wrists, knees, neck or lower back feel sharply strained. Use a chair variation and learn stronger spinal-wave sequences from a qualified yoga teacher.