cow pose

Cow Pose - Bitilasana

Energy Flow7.2
Anxiety Relief9

Cow Pose - Information

The cow pose also known by its Sanskrit name of Bitilasana from the word Bitila which means cow.  This is a level 1 yoga pose and is suitable for most beginners without injuries.  If you have ever had an injury to your neck then it is advisable to be cautious and not to turn your head left or right.  During this pose be sure to keep the head in line with your torso.

The cow pose is usually used in conjunction with the cat pose and moving from one to another can be very beneficial for the back.

The Cow pose will stretch you spine in the opposite way to the cat pose and so give you a lovely counter movement.

If you have problems getting on your hands and knees or you just want to do some office yoga then this pose can be adapted for a chair.  The following images show both the cat pose and the cow pose.

Cat Cow Pose in chair

Cat Cow Pose in chair

The main benefits that you can expect from the cow pose are wrist strength.  Wrists are very important to a lot of yoga poses and it is important that beginners especially work on getting good wrist strength.  You will also be increasing the flexibility of the spine and strengthening the shoulders.

Cow Pose - Instructions Step by Step

Step 1

Get down on to your hands and knees with your back straight as if in a tabletop position.  Your hands should be face down with your legs pointing out behind you in a parallel with each other.  Your knees should be directly below your hips and your hands directly below your shoulders.  Keep your arms perpendicular with the floor. Without turning your head lift it up and look straight ahead.

Step 2

On the inhale of your breath slowly drop your belly towards the ground while pointing in front of you and tilting your pelvis towards the floor.  Relax your head and lift it towards the horizon.  Be sure keep your knees, hand, elbows and arms in the same position as when you started.

Step 3

On the exhale slowly return your back to the tabletop position or go straight into Cat Pose.

If you are new to Yoga then we recommend you learn all yoga poses under the supervision of a trained yoga teacher.


  • Improve Digestion
  • Increase Flexibility of the Spine
  • Increase Strength of the Spine
  • Increase Strength of the Wrists
  • Improve Blood Flow
  • Relax Your Mind
  • Relieve Anxiety


Be aware of any neck or spinal injuries be sure not to put any twist or turns in the spine or neck during this pose.


This video show the transition from Cow Pose to Cat Pose to Cow Pose.

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