Bitilasanaaka: Cow

Exercise: Hold yourself up on all fours and arch your back down as if you were holding a ball In the small of your back. Lift your head to look straight forward. Hold this position for 5-10 seconds slowly changing to the Cat and back.

Physical Benefit: Stretches the front torso and neck

Mental Benefit: Helps reduce stress.

Cow Pose

Cow Pose, or Bitilasana, is sometimes paired with Cat Pose for a smooth asana flow sequence.

Step Into the Pose

To perform Cow Pose:

1. Start on all fours, with your knees and hands in alignment with the shoulders and hips. Your back should be flat, in the tabletop position, stomach tight.
2. Center your head between the shoulders and look at the floor.
3. On an inhale, relax the stomach as you raise your chest and sitting bones up. This will put a slight bend in your lower back.
4. Breathe. As you exhale, return to tabletop.
5. Repeat the motion as often as you like.

This pose is often combined with Cat Pose. Start the sequence in Cat Pose, moving out of the arch into Cow Pose, then back to Cat. A final touch is to end the series by releasing Cow into Child's Pose.