Cow Pose (Bitilasana)

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Person practising Cow Pose (Bitilasana) on all fours, gently arching the spine as the chest lifts and the gaze moves forwards.

Teacher: James Chapman

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Cow Pose (Bitilasana)

A simple and accessible pose that gently opens the front body. Often paired with Cat Pose, Cow Pose creates a smooth spinal wave that warms up the back and encourages...

Category: Kneeling / Backbend

Difficulty: Beginner

Sanskrit/Pronunciation: Bitilasana (bee-tee-LAHS-uh-nuh)

Main Focus: Spine, Chest, Shoulders, Neck

Props: Yoga Mat, Blanket, Yoga Blocks

Cow Pose (Bitilasana) is a gentle kneeling backbend that encourages mobility through the spine while opening the chest and front body. Practised on all fours by tilting the pelvis, allowing the abdomen to soften towards the floor and lifting the chest, the pose is commonly paired with Cat Pose to create a flowing movement through the spine. Props can provide additional cushioning and support, making the pose more comfortable for the knees and wrists.

How to Practise

Start on hands and knees in tabletop position
Align wrists under shoulders, knees under hips
On an inhale, lift the tailbone and chest, letting the belly drop towards the floor
Draw shoulder blades gently together and gaze forward or slightly up
Keep arms straight but not locked, and neck long
Move slowly and with control, especially when flowing between Cat and Cow

Benefits

Warms up the spine and increases flexibility
Opens chest and shoulders
Gently stimulates abdominal organs
Encourages mindful breath and body connection

Modifications

Place a blanket under the knees for added comfort
Keep the movement subtle if dealing with back discomfort
Practise seated in a chair: hands on thighs, arch and round spine gently

Teacher: Yvonne O'Garro

Cow Pose with Blanket

Placing a folded blanket under the knees in Cow Pose adds cushioning and support, making the posture more comfortable on sensitive joints. This simple modification reduces pressure on the kneecaps and allows you to move more freely through the spine, helping you focus on gentle back extension and breath without discomfort or strain.

Props to Support Cow Pose (Bitilasana)

Props can help make Cow Pose more comfortable and accessible while supporting alignment. Place a folded blanket beneath the knees for additional cushioning, particularly on a firm surface. Yoga bricks can also be placed beneath the hands to raise the floor, reducing the amount of weight placed through the wrists and creating additional space through the upper body.